7 Bodyweight exercises for Shoulders

Shoulders are the most noticeable part of the body. They make your physique attractive from front and side view. Muscular shoulders are cherry on the cake for your stronger arms. I don’t think without shredded shoulders your arms will look good; doesn’t matter how hard you work out on your biceps and triceps. That’s why In this article, I’ve shared the 7 best bodyweight exercises that help you build shredded and round shoulders.

Barbells, dumbbells and machines are very useful to build muscular shoulders. But when they are not available; you’ll still have an option that is bodyweight exercises. Some bodyweight workouts help you strengthen your shoulders and may improve their shapes.

To do the bodyweight workouts you only need yourself and your mood for working out. I’m going to share my bodyweight shoulders exercises that work on the front, medial and rear deltoids. Here we take a look at the list of bodyweight shoulder exercises which will be a mix of easy to difficult exercises.

A LIST OF 10 BODYWEIGHT + RESISTANCE BAND EXERCISES FOR MUSCULAR SHOULDERS

  1. Feet Elevated Push-ups
  2. Pike Pushups
  3. Elbows out pushups
  4. One-Arm Pushups
  5. Wall Handstand Push up
  6. Plank To Push Up
  7. Push-Back Push-Ups
  8. Resistance Band Front Lateral Raise
  9. Resistance Band Side Lateral Raise
  10. Shoulder Upright Row With Resistance Band

1. Feet Elevated Push-ups

Feet elevated pushups or decline pushups are good for shoulders as it needs mostly arms and shoulder’s power. The feet elevated pushups are harder than normal or standard pushups. So it activates more muscles than normal pushups. It targets the chest, triceps, biceps and especially the shoulders and make you stronger and fitter.

BEST BODYWEIGHT EXERCISES FOR SHOULDERS: FEET-ELEVATED PUSH-UPS
Feet elevated pushups or decline pushups
How to do a Feet elevated pushup
  • Be in the push-up position; keep your arms slightly wider than shoulder-width and your feet on the bench. Adjust your feet in a way so that your body be in a decline and straight position.
  • Keep your arms extended and do not lock your elbows.
  • Brace your core and start with pushing yourself down toward the floor by bending your elbows to lower your chest.
  • Hold for a second and then push your body away from the floor until your elbows are extended to return the starting position.
  • Try focus on your shoulders during the movement.
  • Keep your body straight and firm during the push-ups.
  • Do as many as reps you want. Prefer 3 sets, 10-15 reps each.

2. Pike Pushups

The pike push-ups is a kind of decline push-up but there is a difference between them; in pike pushups, half of your body be in the decline position while in the decline pushup your whole body from head to heels be in the decline position. Pike pushups are harder than both standard and feet elevated pushups but it is also more effective than them. Pike pushups good for triceps, chest, back, core and especially the shoulders. It helps to tone and strengthen the entire upper body.

How to do a pike push-up
  • Be in the downward-facing dog yoga position with your arms should be about shoulder-width apart on the floor below your body.
  • Try to maintain the inverted-V position by keeping your hips high, heels low.
  • Brace your core; tighten your hips and start doing push-ups with bending your elbows and lower your head toward the floor between your hands.
  • Hold for a second and then raise yourself to the starting position by extending your arms.
  • Try focus on your shoulders during the movement.
  • Keep your body in the downward-facing dog yoga position during the push-ups.
  • Prefer reps: 10, Sets: 3

3. Elbow out pushups

The elbows out push-ups or planche push-up is easier than pseudo planche push-up. The pseudo planche push-up mainly works on the triceps but planche push-up works on the shoulder, especially on the middle deltoids.

How to do a Elbows out push-up
  • Be in the push-up position; keep your arms under your chest in such a way that when you go down your elbows are out to the sides.
  • Brace your core and start with pushing yourself down toward the floor by bending your elbows to lower your chest.
  • Hold for a second and then push your body away from the floor until your elbows are extended to return the starting position.
  • Try focus on your shoulders during the movement.
  • Keep your body straight and firm during the push-ups.
  • Do as many as reps you want. Prefer 3 sets, 10-15 reps each.

4. One-Arm Pushup

The one-arm push-up is one of the most difficult push-ups to do. It needs proper technique, good balance and enough strength. The one-arm push-up is great for arms and shoulders. It targets all parts of the shoulders such as front deltoid, middle deltoid and the rear deltoid. One-arm pushup strengthens the upper body; increase core strength and improve overall balance.

 BEST BODYWEIGHT EXERCISES FOR SHOULDERS: one-arm push-up
one-arm push-up
How to do a one-arm push-up
  • Get into a push-up position with one arm outward under the shoulder and keep the other arm on the back of the thigh.
  • Your feet about wider than shoulder-width apart in such a way that most of your body-weight relax on the arm.
  • Brace your core and tighten your lower body as well.
  • Bend your elbow to start lowering your body toward the floor.
  • Hold for a moment and then return to the starting position by extending your elbow. That’s one rep!
  • Do as many as reps you want. Prefer reps: 5, Sets 3 with both arms.

5. Wall Handstand Push-up

The wall stands pushup or handstand pushup against the wall, is an advanced variation of the push-ups; it needs excellent balance and enough strength to perform. To do the wall stand pushup you need enough strength in your upper boy, especially in arms and shoulders. It has multiple benefits such as; it strengthens the upper body; increase core strength; develop rounded shoulders and improve overall balance.

BEST BODYWEIGHT EXERCISES FOR SHOULDERS: wall stand push up
wall stand push up
How to do a wall stand PUSH-UP
  • Stand on your hands with the support of a wall. Keep your arms extended but do not lock your elbows.
  • Breathe in and start lowering yourself by bending your elbows. Hold there at below for a moment and then slowly raise yourself by pushing the floor with your hands. That’s one rep!
  • Do as many as reps you want. Prefer reps: 5, Sets 3.
  • Try your feet stick on the wall during the movement.

Related: THE BEST SHOULDER WORKOUT WITH DUMBBELLS


6. plank to push up

The forearm plank up strengthens the core, arms, shoulders and the lower body. It doesn’t directly target the shoulders but it is effective for the overall upper body development. It is not that tough; with proper technique and strength, you can easily do this.

Plank To Push Up
How to do a Plank To Push Up
  • Be in the plank position with forearms on the floor just underneath your shoulders.
  • Brace your core and keep your body as straight as possible from top to bottom.
  • Bend right hand to bring the elbow and forearm on the floor.
  • Bring the left hand down so you are in a forearm plank.
  • Push yourself up back to the starting position.
  • Repeat this movement and do as many as reps you want.
  • You can modify this pushup by increasing or decreasing width between arms and feet.

7. Push-Back Push-Ups

Push back push-up is one of the best bodyweight shoulders exercises and It also targets the abs, arms, chest and back. This is an intermediate level pushup and it is not that tough. You can easily do this if you’re good at standard or feet elevated pushups.


How to do a Push back push-up
  • Get into the push-up position with your arms slightly wider than shoulder-width and in line with your shoulders.
  • Keep your arms extended and do not lock your elbows. That’s your starting position.
  • Bend your elbows; lower your chest toward the floor;
  • In the next step; instead of pushing yourself up as you do in the standard pushup. Push straight back, while bending your knees. Then return to the beginning position. That’s one rep!
  • Try focus on your shoulders during the movement.
  • Do as many as reps you want. Prefer reps: 5, Sets 3.

8. Resistance band Front lateral raise

Bodyweight shoulders exercises can also be done with resistance bands. The Resistance Band Front Lateral Raise is one of the safest and the best ways to target the front deltoid. Resistance bands also allow a good range of motion so that we can target the specific muscles you want.

Source: Vimeo
How to do a Resistance Band Front Lateral Raise
  • Stand straight with your feet about hip-width apart; keeping resistance band under your feet so that you can perform front lateral raises.
  • You can slightly bend your knees so that you can firmly stand on the band.
  • Hold the band at the top with your hands about shoulder-width. That’s your starting position.
  • Start raising the bands upward until your arms reached shoulder level or just over the shoulders.
  • Hold for a second at the top and then slowly lower the band back to the starting position. That’s one rep!
  • Do as many as reps you want. Prefer reps: 5, Sets 3.
  • You can make it easy and more effective if you do one-arm front lateral raise.

9. Resistance Band Side Lateral Raise

The Resistance Band Side Lateral Raise mainly targets the middle deltoid or medial deltoid. This is an alternative to the dumbbell side lateral exercises. You can make it more easy and effective by doing single-arm side lateral raise.

Source: Vimeo
How to do a Resistance Band Side Lateral Raise
  • Stand straight with your feet about hip-width apart; keeping resistance band under your feet so that you can perform side lateral raises.
  • Hold the band at your sides with your hands. That’s your starting position.
  • Start raising the bands at your sides until your arms reached shoulder level or just over the shoulders.
  • Hold for a second at the top and then slowly lower the band back to the starting position. That’s one rep!
  • Do as many as reps you want. Prefer reps: 5, Sets 3.
  • Try creating more tension on your shoulder during the movement.

10. Shoulder Upright Row With Resistance Band

Theshoulder upright row can also be done with a resistance band in a more effective way. Shoulder upright row mainly targets the neck portion around the shoulder and apart from this it also targets the upper traps. The process of doing the shoulder upright row with resistance band is almost the same with a barbell.

HOW TO DO A SHOULDER UPRIGHT ROW
  • Stand straight with your feet about hip-width apart; keeping resistance band under your feet so that you can perform the shoulder upright row.
  • Hold the band at the top with your hands about shorter than shoulder-width. That’s your starting position.
  • Start raising the bands upward until your arms reached under the neck. Your knees should be out to the sides of your neck.
  • Hold for a second at the top and then slowly lower the band back to the starting position. That’s one rep!
  • Do as many as reps you want. Prefer reps: 5, Sets 3.
  • You can make it easy and more effective if you do one-arm front lateral raise

Body-weight exercises are now trending among fitness phantoms. Doing bodyweight workouts are fun because you can do a lot with your own body and can modify many exercises. Bodyweight training is probably the best way to build and strengthen your entire body. It will be challenging sometimes when you try advance exercise but it will be exciting too.

Bodyweight exercises have many benefits, they are adaptable, efficient and effective. Because you can adapt bodyweight workouts to your current level of fitness, whether you’re a beginner, intermediate or an advanced. Bodyweight workouts can be done anywhere in tiny places, and any time of the day. All they require is your mood.

When you have to stay at home due to some reasons like Covid-19 pandemic, or when you are on vacation or trip; then bodyweight workouts is the best way to maintain your fitness and build overall strength and power.

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