Shoulder muscles require almost no weight to keep them strong and in shape. Body weight shoulder exercises are enough to build those dream shoulders.
Benefits of body weight shoulder training
Shoulder muscles are one of the most active muscles of the day. Training for the shoulder improves the power of pushing, pulling, lifting, punching, and almost anything your manual labor requires.
The shoulder muscle is the most flexible joint and therefore remains very susceptible to shoulder joint and muscle injuries. That single fact is sufficient reason to add shoulder exercises to your routine.
It gives the shoulder a perfect shape and who doesn't want to look fit. Even so, it ultimately develops self-confidence.
Bodyweight exercises for shoulders don't require weights or other equipment. It's easy for you, your will and a perfect guide to training the shoulder muscles at body weight.
Now you must be wondering about the guide. Don't worry and we got it sorted.
Here are the 15 most effective bodyweight shoulder exercises to help any beginner or active muscle freak achieve perfect shoulder muscles at home too.
PARTS OF THE SHOULDER MUSCLES
The shoulder muscle is mainly divided into three categories.
- The anterior deltoid muscles
- The medial deltoids
- The posterior deltoid muscles
And all of these three together form the one shoulder that pops out to keep the shape of the shoulder.
The bodyweight shoulder muscles exercises listed below target all three parts of the shoulder.
15 best body weight shoulder exercises
Here is a perfect guide for you to get perfect shoulders at home.
1. TEND TO PUSHUP
Attitude: Use a small height, e.g. B. a sofa or a bench. Put both hands on the height. With your hands shoulder-width apart, take a plank position.
The movement: Lower your chest towards the height. Use your triceps and chest to get back into the pose.
Tip: Do not bend your body throughout the movement and while you are in and attaining the posture. Avoid getting too close to the platform. Compliance with these rules prevents spinal injuries. It also improves the focus on the shoulder muscle.
2. PIKE PUSHUP
Attitude: Put your hands on the floor parallel to your feet and do an inverted ""
The movement: Bend your elbow until your head lightly touches the floor and pushes the body back into the posture, focusing on the shoulder muscle.
Tip: Avoid overstretching the leg muscles while in an inverted posture by lifting your feet on toes until you are comfortable with the position. Be sure to keep the core tight to increase overall efficiency.
3. INCREASED PIKE PUSH UP
Attitude: Put your feet up. Place your hands on the floor parallel to your feet and do an inverted "". Keeping hands wider than shoulder width to increase pressure on the shoulder and holding hands shoulder width apart, increasing pressure on the triceps rather than the shoulders.
The movement: Bend your elbow until your head lightly touches the floor and pushes the body back into the posture, focusing on the shoulder muscle.
Tip: Avoid overstretching the leg muscles while in an inverted posture by lifting your feet on toes until you are comfortable with the position. Be sure to keep the core tight to increase overall efficiency.
4. PLANK UP
Attitude: Get into the plank position on your elbow.
The movement: Place the palm of one hand on the floor and use the other arm to push it up until you are in a push-up position. Now lay one elbow at a time on the floor until you reach the plank position. This completes one repetition.
Tip: Do not bend your spine throughout the exercise. Keep the core busy increasing the efficiency and effectiveness of the exercise.
5. PLANK TO DOWN DOG
Attitude: Get into the plank position on your hands instead of your elbows.
The movement: Lift your hips and go into the Reverse V Posture, not moving your hands from their position on the floor.
Tip:
- Lift your hips up and keep your spine as straight as possible.
- Keep the core busy to increase the efficiency and effectiveness of the exercise.
- Avoid overstretching the muscle in the leg while in an inverted posture by lifting your feet on toes until you are comfortable with the position.
6. WALL WALK
Attitude: Get into the push-up position with your feet against the wall.
The movement: Slowly start climbing the wall with your feet, gradually shifting the position of your hands backwards as you continue climbing.
Tip: Be patient with the move to avoid serious injury.
7. PRESS THE BRIDGE
Attitude: Do an upside-down "" with your fingers on the legs. Try to make a perfect arch by lifting your hips up.
The Movement: Do a push-up by bending your elbows and lowering your head towards the floor
Tip: This exercise requires back flexibility. So make sure your body is flexible before adding this exercise to the routine to avoid spinal injuries.
8. PRONE T.
Attitude: Lie completely on the floor with your chest touching the floor. Keep your arms outstretched at your sides and do a "" with your body.
The movement: With your chest in the air, raise your arms and hold them for a few seconds until you feel the burning sensation in your shoulders.
Tip: Take a break when you feel the strain on your neck.
9. PRONE Y.
Attitude: Lie completely on the floor with your chest touching the floor. Keep your arms outstretched at your sides, but just a little in front, and do a "" with your body.
The movement: With your chest in the air, raise your arms and hold them for a few seconds until you feel the burning sensation in your shoulders.
Tip: Take a break when you feel the strain on your neck.
10. PLANK TO ALTERNATE PIKE
Attitude: Grasp the plank position with your hands, not your elbows.
The movement:
- Raise your hips and go into the reverse V position.
- As you raise your hips, touch the other feet with your hand and return to the starting position.
- Repeat the same thing with another hand.
This makes it a complete repeat.
Tip:
- Lift your hips up and keep your spine as straight as possible.
- Keep the core busy increasing your exercise efficiency and effectiveness.
- Avoid overstretching the leg muscles while in an inverted posture by lifting your feet on toes until you are comfortable with the position.
11. DIVING PUSH UP
Attitude: Get into the "inverted" posture with your hands on the floor. Keep your feet and hands comfortable.
The movement: Bend your elbows and bring your head toward the floor as you come forward slightly until you reach the plank position. Now press up with your hands and raise your hips back up slightly as you step back to assume the reverse position.
Tip:
- Lift your hips up and keep your spine as straight as possible.
- Avoid overstretching the muscle in the leg while in an inverted posture by lifting your feet on toes until you are comfortable with the position.
- Do not touch any parts of your body on the floor other than your hands and feet during the entire exercise.
12. PRESS THE HANDSTAND
Attitude: Stand on your hands with the wall prop. Keep your hands wider than shoulder width.
The movement: Bend your elbows to come down and push up before touching the floor. This makes it a complete repeat.
Tip: Do not do the exercise as a beginner. This exercise requires poorly developed shoulders so as not to fall to the floor and injure the neck. Perform with a focus on body balance to avoid falls.
13. SHOULDER TAPS
Attitude: Get into the plank position with your hands, not your elbows.
The movement: Raise one hand and touch the other's shoulder. Repeat with another hand. This counts as one full rep.
Tip: Hold the core and glutes tight.
14. BEAR CRAWLS
Attitude: Bring yourself into the position with your hands 90 degrees straight, like your thighs.
The movement:
- Raise one hand and move it forward.
- At the same time, move the alternate leg forward at the same distance while staying low on the floor.
- Repeat with another hand and leg.
This makes a repetition.
Tip: It's safe practice, but remember to stop if your knees hurt because we're not babies and we're not used to walking like this.
15. HANDSTAND HOLD
Attitude: Stand on your hands with the wall as a support. Keep your hands wider than shoulder width.
The movement: Hold the pose until you feel the burning sensation in your shoulders.
Tip: Do not do the exercise as a beginner. Perform with a focus on body balance to avoid falls. Watch your neck in case you fall.