The shoulders are without a doubt the most important muscle group in the upper train. Without strong and developed shoulder muscles, it will be extremely difficult to build your chest, back, and arms. This is the main reason why shoulders should not be neglected.
The muscles of the shoulder joint are much smaller than the volume of the legs, chest, and back, but this is at first glance. If we talk about strength and useful action, we could attribute them to the core group. This did not happen for one reason – shoulder training can easily lead to injury. Therefore, any athlete must pay close attention to technique.
Shoulders are a complex joint and muscle group, made up of three joints: the scapulae, glenohumeral joint, and sternoclavicular joint.
Each of these joints has its biomechanics and muscular attachments, which means that exercises for the shoulders can be extremely varied and effective at targeting specific muscles.
So if you want to build big shoulders without the use of weights, then this list is for you. These 10 bodyweight exercises will help you build strong, defined shoulders without having to buy any equipment.
Shoulders Anatomy:
The shoulders are a complex, versatile joint. In addition to their main function as part of the upper body’s arm and shoulder joints, they also help support the neck and head.
The shoulder muscle is called the “deltoid” and anatomically it is divided into 3 sets of fibers.
The Anterior Deltoid (Front)
The muscle fibers in the front (front) of the shoulders bring the arm closer to the clavicle, being involved in all the pushing movements in front of the body or above the head, as well as in the fluttering movements that take place along this direction.
The Lateral Deltoid (Middle)
Also called the “middle deltoid”, this part has more muscle mass and is even more obvious, at the same time it supports most of the weight on the presses above the head. Also, lateral sideways movements target this muscle.
The Posterior Deltoid (Back)
The back of the shoulders is often underdeveloped even if it is more or less involved in all the pulling movements.
Most fitness enthusiasts face some difficulties when it comes to shoulder training: lack of results, the pain felt during training, poor choice of exercises, and neglect of parts of the deltoid.
Today I’m going to introduce you to 10 brutal bodyweight shoulder exercises that will help you build bigger and shredded deltoids and overcome any of the problems listed above. Also, you do not need any equipment.
This training is brutal, so very physically demanding and I recommend it only to intermediates and advanced!
It is necessary to warm up before each workout. Don’t neglect the warm-up no matter where you are and the training program you want to follow.
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1) Push-Up with Shoulder Tap
2) Archer Push-Up
3) Pseudo Plank Push-Up
4) Pike Push-Up
5) Chest-to-Wall Handstand
6) Pike Crunch
7) Crab Walk
8) Bear Crawl
9) Bodyweight Side Lateral Raise
10) Up and Down Plank
Let’s get started!
1. Push-Up with Shoulder Tap
A push-up with a shoulder tap is a modified push-up that targets your shoulders and upper back. Besides strengthening the shoulders this exercise also improves your posture and balance.
How to do it:
• Get into a push-up position with the feet a little bit wider than shoulder-width.
• Make sure your whole body is in a completely straight-line position.
• Focus on engaging your core and staying stable. Also, you don’t want your elbows to go out but keep them closer to the body.
• From the starting position get down into a push-up down, then up, and tap on both shoulders.
• The key when tapping is to be on a straight line.
Do 3 sets x 10 reps.
2. Archer Push-Up
One of the advanced variations of the push-up is the archer push-up. This push-up is a great strength training and bodybuilding movement by itself.
How to do it:
• Assume a push-up position, with wide hands angled outward at about 45 degrees.
• Lower yourself at an angle to one side so that you bring your shoulder down to your hand on the same side, while the other arm stretches to become fully extended. (It’s okay if your hands pivot during the movement.)
• Push back up to reverse the movement and return to the starting position.
• Repeat to the other side. It might help to keep your feet wider.
Do 2 sets x 10 reps.
3. Pseudo Plank Push-Up
Photo Source: Gymnastic Bodies
Do you like challenges? Add pseudo plank push-ups to your list of exercise goals. There will be a lot of tension in the arms (biceps at the top, triceps at the bottom), and a lot of the muscles of the upper back will work hard to stabilize the shoulder.
How to do it:
• Get on your mat with your legs extended behind the upper body. Push your hands to the ground alongside your stomach and tuck your toes into the ground.
• Press your elbows against your ribs, making sure your fingers are pointing forward toward your head. The hands and toes must entirely support your body weight.
• Squeeze your thighs and tighten your abdominal muscles to remain in a straight line, then slowly push up and down. You should feel your entire body weight moving in the shoulders and chest.
Do 3 sets x 10 reps.
4. Pike Push Up
This exercise targets muscles such as the triceps, anterior deltoid, upper back, and trap.
The pike push-up is a variation of the classic push-up that focuses on your shoulders.
The pike push-up works your shoulders in a different way than regular push-ups. A regular push-up works your triceps and chest, while the pike push-up puts more emphasis on the shoulders.
It helps strengthen upper body muscles such as the deltoids, trapezius, serratus anterior, and infraspinatus muscles, all important muscles for overall shoulder health.
It also improves posture and flexibility in the spine by strengthening it from the front side, which increases mobility in this area.
How to do it:
• Go down into a push-up position.
• Now, bring your feet towards you, your hips should be stuck above you. Keep your hips high.
• Point your toes into the ground and keep your legs straight. From this position, you should tense your glutes and your core and keep your shoulders parallel to your hands.
• From this position you should go down vertically into a push-up. Keep your elbows tucked in, close to your body.
• Return to the starting position.
• And that’s a Pike push-up.
Do 3 sets x 10 reps.
5. Chest-to-Wall Handstand
A chest-to-wall handstand is a great way to build upper body strength, improve your balance and coordination, and practice the skills needed for more advanced handstands.
Benefits of a Chest-to-Wall Handstand:
- Builds core strength and full body awareness
- Improves balance and coordination
- Teaches proper alignment for a freestanding handstand
- Improves shoulder stability.
How to do it:
• Hands on the floor, away from the wall.
• Start from the Pike push-up position.
• Now walk your feet up the wall.
• Now you wanna go press hard into the ground and walk your hands closer to the wall until your chest is touching the wall.
• You wanna press harder to the ground with your serratus anterior, contract your core and glutes, and squeeze the thighs and calves, which will help with the alignment.
Do 3 sets x 10 Seconds.
6. Pike Crunch
GIF Source: Prosource Fit
This exercise targets muscles such as the shoulders, chest, triceps, and upper and lower abs. You will need a towel if you’re on a hard work surface, or frisbee if you’re on carpets.
How to do it:
• We are going to start in a plank position if we are on a hard work surface. You are going to have your towel fold up and place it underneath your toes, or you can use some sliders.
• Your hands are shoulder-width apart.
• Make sure your whole body is in a completely straight-line position.
• So, from the starting position we are going to bring our hips up to the ceiling and bring our feet closer to our hands, and right back down.
• We have to exhale during this motion.
Do 3 sets x 10 reps.
7. Crab Walk
GIF Source: Flab Fix
Crab walking is a great exercise for the shoulders. It also works your core, upper back, and lower body. It also helps you improve your balance.
How to do it:
• Get down to the ground, sit on your butt with your knees slightly bent at 45 degrees angle and your feet flat on the ground.
• Put your hands behind you to your sides with your fingers pointing away from your sides and now you’re going to lift your body coming into the starting position.
• Keep your core up and walk your right hand and your left foot forward, repeat with your other limbs, repeat, then walk back.
Do 3 sets x 10 reps.
8. Bear Crawl
GIF Source: Flab Fix
The bear crawl is a great way to build shoulder strength and stability. It also works your core, glutes, and legs. Plus, it’s fun!
If done properly this exercise will provide amazing benefits such as improved core strength, improved balance, and improved coordination.
How to do it:
• Start in a crawl position with your hands and your knees stacked on the ground keeping your back in a straight line and your core engaged.
• Keep your elbows slightly bent and start moving forward, first your left hand and then your right leg, then alternate the limbs, keeping your hands and knees stacked below your joints.
• You can do the movement back and forth.
• Don’t forget to breathe through your nose, not through your mouth.
Do 3 sets x 10 reps.
9. Bodyweight Side Lateral Raise
Photo Source: YouTube
How to do it:
• Get into a plank position on your forearms.
• From this position we lean on the right arm and perform a rotational movement of the torso, obviously also of the left arm from inside to outside.
• Basically, we are going to do an abduction movement by not moving our arm away, but our body away from the arm.
• So, from the starting position, we are going to come up and out.
• Switch to the other side.
Do 3 sets x 10 reps.
10. Up and Down Plank
How to do it:
• Start by kneeling in a plank position.
• Place your palms and fingers facing forward, and bend your ankles 90 degrees.
• Keep your legs straight, your feet close together and your back in a neutral position.
• Engage your core to keep your body rigid. Now transfer the weight of your upper torso to one side. This will allow you to straighten the opposite arm.
• Keep your palm directly under your shoulder. Transfer your weights back to the leading arm and straighten the other, Now, you are in an upper push-up position.
• Try not to twist or rotate your hips during this exercise. Keep them square and in line.
• Lower yourself back slowly and with control, starting with your leading arm. This returns you to the plank position.
Do 3 sets x 10 reps.
Last Thoughts:
You don’t need any sophisticated equipment or a gym membership to work your shoulders efficiently at home with just your body weight.
If you include these 10 shoulder exercises in your regular workout routine, you should start to see noticeable improvements in a few weeks.
Just remember to focus on proper execution to make sure your shoulder muscles are working and strengthening properly.
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