15 Bodyweight Shoulder Exercises And Benefits

bodyweight shoulder exercises

Shoulder muscle requires almost no weight to get them strong as well as to get them in shape. Bodyweight shoulder exercises are enough to build those dream shoulders. 

Benefits Of Bodyweight Shoulder Workouts

Shoulder muscles are one of the most active muscles throughout the day. Exercising for the shoulder improves the strength of pressing, pulling, lifting, punching and almost everything that requires your handwork. 

Shoulder muscle is the most mobile joint and thus remains much prone to shoulder joint and muscle injuries. This sole fact is a sufficient reason for adding shoulder muscle-building exercise to your routine. 

It gives a perfect shape to the shoulder, and who doesn’t want to look fit. Nevertheless, It ultimately develops self-confidence.

Bodyweight exercises for shoulders require no weights or any other type of equipment. It’s simple you, your will and a perfect guide for bodyweight shoulder muscle training.

Now, you must be wondering about the guide. Don’t worry, and we have it sorted. 

Here you will find the most effective 15 bodyweight shoulder exercises that will help any beginner or an active muscle freak achieve those perfect shoulder muscles even at home. 

PARTS OF SHOULDER MUSCLE

Majorly, shoulder muscle is classified into three categories.

  1. The Anterior Deltoids
  2. The Medial Deltoids
  3. The Posterior Deltoids

And all of these three together form that one shoulder that pops out to make the shape of the shoulder.

The bodyweight shoulder muscle exercises listed below targets all of the three parts of the shoulder.

15 Best Bodyweight Shoulder Exercises 

Here is a perfect guide for you to get perfect shoulders at home. 

1. INCLINE PUSHUP

Posture: Use a little elevation, such as a sofa or a bench. Rest both of your hands on the elevation. Acquire a plank posture with your hands shoulder-width apart.

The Move: Lower the chest towards the elevation. Use your triceps and chest to push back to the posture again.

Tip: Don’t bend the body throughout the Move and while acquiring and reaching the posture. Avoid getting too close to the platform. Adherence to these will avoid any spine injury. In addition to this, it will improve the focus on the shoulder muscle.

2. PIKE PUSHUP

Posture: Place your hands on the floor parallel with the feet and make an inverted””

The Move: Start bending the elbow until your head slightly touches the floor and pushes the body back to the posture, focusing on the shoulder muscle.

Tip: Avoid the overstretching of the leg muscles while acquiring an inverted”” posture by lifting your feet on the toes until you are comfortable with the position. Mind keeping the core tight to increase the overall efficiency.

3. ELEVATED PIKE PUSH UP

Posture: Rest your feet on the elevation. Place your hands on the floor parallel with the feet and make an inverted””. Keep the hands wider than the shoulder width to increase the pressure on the shoulder as keeping the hands shoulder-width apart with increase the pressure on the triceps rather than the shoulders.

The Move: Start bending the elbow until your head slightly touches the floor and pushes the body back to the posture, focusing on the shoulder muscle.

Tip: Avoid the overstretching of the leg muscles while acquiring an inverted”” posture by lifting your feet on the toes until you are comfortable with the position. Mind keeping the core tight to increase the overall efficiency.

4. PLANK UP

Posture: Get in the plank posture on your elbows.

The Move: Place the palm of one hand on the floor and push up, following with the other arm until you’re in a pushup position. Now, place one elbow on the floor following the other until you reach the plank position. With this, you complete one rep.

Tip: Don’t bend the spine throughout the exercise. Keep the core engaged in increasing the efficiency and effectiveness of the exercise. 

5. PLANK TO DOWN DOG

Posture: Get in the plank posture on the hands instead of elbows.

The Move: Lift your hips and go in the inverted V posture by not moving the hands from their placement on the floor.

Tip:

  1. Lift the hips keeping the spine straight as possible.
  2. Keep the core engaged to increase the efficiency and effectiveness of the exercise.
  3. Avoid the overstretching of the muscle in the leg while acquiring an inverted”” posture by lifting your feet on the toes until you are comfortable with the position.

6. WALL WALK UP

Posture: Get in the pushup position with the feet facing the wall. 

The Move: Slowly, start climbing the wall with the feet and gradually shifting the placement of the hands back one by one as you climb up more.

Tip: Be patient with the Move to avoid any severe injuries. 

7. BRIDGE PUSH UP

Posture: Make an inverted”” with fingers facing the legs. Try to make a perfect arch by lifting the hips.

The Move: Perform push up by bending the elbows and lowering the head towards the ground

Tip: This exercise requires flexibility of the back so make sure your body is flexible before adding this exercise to the routine to avoid spine injuries.

8. PRONE T

Posture: lie down completely on the floor with chest touching the floor. Keep the arms extended on the sides, making a”” with the body. 

The Move: lift your arms accompanied with the chest little in the air and hold for a couple of seconds until you feel the burn in your shoulders.

Tip: Take rest if you feel the strain of the neck.

9. PRONE Y

Posture: lie down completely on the floor with chest touching the floor. Keep the arms extended on the sides but little in front, making a”” with the body. 

The Move: lift your arms accompanied with the chest little in the air and hold for a couple of seconds until you feel the burn in your shoulders.

Tip: Take rest if you feel the strain of the neck.

10. PLANK TO ALTERNATE PIKE

Posture: Acquire plank position using the hands rather than the elbows.

The Move:

  1. Lift your hips and go in the inverted V posture.
  2. While lifting the hips, touch the hand to the alternate feet and return to the initial posture.
  3. Repeat the same with another hand.

This makes it a complete one rep.

Tip:

  1. Lift the hips keeping the spine straight as possible.
  2. Keep the core engaged in increasing your efficiency and effectiveness of the exercise.
  3. Avoid the overstretching of the leg muscles while acquiring an inverted”” posture by lifting your feet on the toes until you are comfortable with the position.

11. DIVING PUSH UP

Posture: Get in the inverted”” posture with hands on the floor. Keep the feet and hands comfortable farther. 

The Move: Bend the elbows and bring the head towards the ground while slightly coming forward until you reach the plank position. Now, push up with your hands and then slightly raising the hips back again while going back to acquire the inverted”” posture.

Tip:

  1. Lift the hips keeping the spine straight as possible.
  2. Avoid the overstretching of the muscle in the leg while acquiring an inverted”” posture by lifting your feet on the toes until you are comfortable with the position.
  3. Don’t touch any other body part on the ground other than the hands and the feet throughout the exercise.

12. HANDSTAND PUSH UP

Posture: stand on the hands with the wall as the support. Keep the hands wider than the shoulder width. 

The Move: Bend the elbows to come down and push up before you touch the ground. This makes it one complete rep.

Tip: Don’t perform the exercise as a beginner. This exercise requires little developed shoulders to avoid falling on the ground and injuring the neck. Perform with focus on the balance of the body to avoid falling.

13. SHOULDER TAPS

Posture: get in the plank position using the hands rather than the elbows.

The Move: Lift one hand and touch the shoulder of the other. Repeat with another hand. This counts as one complete rep. 

Tip: Keep the core and glutes tight. 

14. BEAR CRAWLS

Posture: get in the position where the hands are 90 degrees straight so as your upper legs.

The Move:

  1. Lift and move one hand forward.
  2. Move the alternate leg forward simultaneously at an equal distance while remaining low to the ground.
  3. Repeat with another hand and leg.

This makes one rep.

Tip: It’s a safe exercise, but mind to stop when the knees hurt because we are not a baby, and we are not used to walking like that. 

15. HANDSTAND HOLD

Posture: Stand on the hands with the wall as the support. Keep the hands wider than the shoulder width. 

The Move: Hold the posture until you feel the burn in the shoulders.

Tip: Don’t perform the exercise as a beginner. Perform with focus on the balance of the body to avoid falling. Mind your neck in case you fall. 

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