How to Train Your Shoulders with Bodyweight Exercises

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You can strengthen your shoulders without using any equipment. Try some effective bodyweight exercises. These exercises target the front, middle, and rear deltoids. They also work other muscles that support your shoulder joint. In this post, we will show you 10 bodyweight exercises for the shoulders. You can do them at home or anywhere you have some space. We will also provide some tips on how to perform them correctly and safely. We will also explain how to adjust the intensity and difficulty to suit your level.

Before we start, let's review some benefits of bodyweight shoulder exercises:

  • They can improve your shoulder mobility and stability. This can prevent injuries and enhance your performance in other activities.
  • They can increase your shoulder muscle mass and definition. This can improve your appearance and confidence.
  • They can challenge your core, chest, back, arms, and legs, making them a great option for a full-body workout.
  • They can save you time and money since you don't need any equipment or gym membership to do them.

Now that you know why bodyweight shoulder exercises are worth doing, let's get into the exercises. For each exercise, we will explain how to do it, what muscles it works, and how to modify it if needed. We will also provide some links to videos or articles where you can learn more about each exercise.

Here are 10 bodyweight exercises for the shoulders that you can try:

1. Pike Push-Up.

This is a variation of the standard push-up that shifts more weight to your shoulders and upper chest. To do it, start in a high plank position with your hands slightly wider than shoulder-width apart. Then, lift your hips up and back until your body forms an inverted V shape. Keep your legs straight or slightly bent, and your head between your arms. From this position, bend your elbows and lower your head toward the floor. Keep your back flat and your core engaged. Then, push yourself back up to the starting position. Repeat for the desired number of reps.

Muscles worked: Anterior and medial deltoids, pectorals, triceps.

Modification: If this is too hard for you, you can do it on an elevated surface, such as a bench or a chair. This will reduce the amount of weight on your shoulders and make it easier to lower yourself down.

Learn more: https://www.youtube.com/watch?v=sposDXWEB0A

2. Wall-Supported Handstand Push-Up.

This is an advanced exercise that requires a lot of strength and balance. To do it, place your hands on the floor about a foot away from a wall. Kick your legs up and place them against the wall. You are in a handstand position with your arms straight. Make sure your hands are directly under your shoulders, and your body is in a straight line from head to heels. From this position, bend your elbows and lower yourself down. Touch the floor with your head or come close to it. Then, push yourself back up to the starting position. Repeat for the desired number of reps.

Muscles worked: Anterior, medial, and posterior deltoids, pectorals, triceps.

If this is too hard for you, you can do a partial range of motion. Lower yourself only halfway down or less. You can also use a spotter to help you balance or assist you with the movement.

Learn more: https://www.youtube.com/watch?v=Vr4q9shlqLk

3. Dive Bomber Push-Up.

This is a dynamic exercise that mimics the movement of a dive bomber plane. To do it, start in a downward dog position. Place your hands slightly wider than shoulder-width apart. Keep your feet hip-width apart. Push your hips back and up, creating an inverted V shape with your body. Your head should be between your arms, looking back at your feet. From this position, lower your shoulders and chest. Bend your elbows, moving your chest forward and down in a sweeping motion, as if you were diving under a bar. At the end of the movement, your chest should be up, your hips down, and your arms straight, in an upward dog position. Then, reverse the movement to return to the starting position. Repeat for the desired number of reps.

Muscles worked: Anterior, medial, and posterior deltoids, pectorals, triceps, and core.

Modification: If this is too hard for you, you can do a partial range of motion by moving only halfway forward or less. You can also perform the exercise on your knees to reduce the weight you need to lift.

Learn more: https://www.youtube.com/watch?v=TwD-YGVP4Bk

4. Arm Circles.

This is a simple but effective exercise that targets your shoulder muscles. To do it, stand up straight with your feet shoulder-width apart. Extend your arms out to the sides at shoulder height, palms facing down. Then, make small circles with your arms, keeping them straight. Do this for a certain amount of time or number of circles, then reverse the direction.

Muscles worked: Anterior, medial, and posterior deltoids.

Modification: If your arms get tired, you can take short breaks or make smaller circles.

Learn more: https://www.youtube.com/watch?v=3N14fQpZsPg

5. Inchworm Walkouts.

This exercise targets your shoulders. It also engages your core and hamstrings. To do it, stand tall with your feet hip-width apart. Bend at the waist and touch the floor with your hands. Walk your hands forward until you reach a high plank position. Then, walk your hands back towards your feet and stand up. Repeat for the desired number of reps.Muscles worked: Anterior and medial deltoids, core, and hamstrings.Modification: If this is too hard for you, you can bend your knees during the exercise to make it easier.Learn more: https://www.youtube.com/watch?v=I3CJnEc-oNE

6. Plank to Downward Dog.

This exercise combines two popular yoga poses that target your shoulders and core. Start in a high plank position. Push your hips up and back to transition into a downward dog position. Return to the plank position and repeat.Muscles worked: Anterior and medial deltoids, core.Modification: If this is too hard for you, you can perform the exercise on your knees.Learn more: https://www.youtube.com/watch?v=nm1GvZ7X1zs

7. Shoulder Taps.

Start in a high plank position with your hands under your shoulders and your feet hip-width apart. Tap your left shoulder with your right hand while keeping your core tight and hips as still as possible. Return your hand to the floor and repeat on the other side.Muscles worked: Anterior and medial deltoids, core.Modification: If this is too hard for you, you can perform the exercise on your knees.Learn more: https://www.youtube.com/watch?v=ga2GF0TSJ5c

8. Scapular Push-Up.

This exercise targets the muscles around your shoulder blades. Start in a high plank position. Lower your chest towards the floor by squeezing your shoulder blades together. Do not bend your elbows. Push your chest back up by spreading your shoulder blades apart. Repeat.Muscles worked: Serratus anterior, rhomboids, trapezius.Modification: If this is too hard for you, you can perform the exercise on your knees.Learn more: https://www.youtube.com/watch?v=HMAsUQEFYGI

9. Bear Crawl.

This full-body exercise targets your shoulders, core, and lower body. Start on all fours with your hands under your shoulders and your knees under your hips. Lift your knees off the floor. Move forward by stepping your right hand and left foot forward at the same time. Then, step your left hand and right foot forward.Muscles worked: Anterior and medial deltoids, core, quadriceps, glutes.If this is too hard for you, you can perform the exercise without lifting your knees off the floor.Learn more: https://www.youtube.com/watch?v=5LZi3Ez5ams

10. Superman.

This exercise targets your posterior deltoids and back muscles. Lie face down on the floor with your arms extended in front of you. Lift your arms, chest, and legs off the floor as high as you can. Hold for a few seconds, then lower back down. Repeat.Muscles worked: Posterior deltoids, rhomboids, erector spinae.Modification: If this is too hard for you, you can lift only your upper body or only your legs.Learn more: https://www.youtube.com/watch?v=z6PJMT2y8GQ

Remember to always warm up before starting these exercises and cool down afterwards. Also, listen to your body and stop if you feel any pain. Happy exercising!