Introduction –
Well-built shoulders have a great deal of contribution to your body. They provide your top half with width and are impressive-looking even when dressed. Bodyweight exercises can stabilise and strengthen your shoulders at home without the use of machines, dumbbells, or barbells.The best thing about bodyweight training is that it’s the original method through which humans became strong, way before gyms ever did.Apart from training in a gym, training your shoulders typically means some overhead press, followed by a few isolation exercises like lateral and rear delt raises. But what if you train at home without access to any workout equipment? With the right exercise, progressions, and a little creativity, your shoulder muscles can be reshaped far beyond your expectations.
Best Bodyweight Shoulders Exercise
1. Push Ups
The plain floor push-up is a gold-standard bodyweight exercise, highly respected due to its simplicity but deep in its potential to develop upper body strength, core stability, and overall bodily control.
It uses the chest, shoulders, and triceps, as well as stabilizers such as the biceps, upper back, and abdominals for posture and balance.If you are new to push-ups, have shoulder or wrist pain, or want a gentler exercise, incline push-ups are the best choice to safely build shoulder strength and stability. It will be 50% easier to do push-ups if your feet are below your head and your body is tilted 45 degrees.
How to do –
Lower your body towards the ground by bending your elbows while keeping them close to your sides.Pause briefly in the bottom position.Push back to the beginning position by extending your arms and pushing through your hands, straightening your arms.Place your hands slightly wider than shoulder-width apart and begin in a high plank position.Engage your core, squeeze your glutes, and keep your spine neutral.
2. I, Y, T, W
I, Y, T, W exercises are usually EXCELLENT for scapular (shoulder blade), rotator cuff trapezius, and rhomboid health, especially for activating the muscles that govern position and movement of the scapula. I, Y, T, W exercises stabilize the shoulder joint by making the muscles that govern the position and movement of the scapula stronger.
Each letter position activates different muscles:
I: Targets lower trapezius and latissimus dorsi.
Y: Targets lower trapezius and serratus anterior.
T: Activates middle trapezius and rhomboids.
W: Activates middle/lower trapezius and external rotators
How To Do-
Lie with a stomach flat on the floor with arms and legs extended. Point toes away from body and extend elbows and fingers fully, resting palms facing inwards.Engage abdominal muscles to stabilize the spine, depress and retract scapula (pull shoulders down and back).
Try to maintain these positions (I, Y, T, W) during exercise. Attempt to hold for just 5 or 10 seconds the first time, and build up to 30 seconds in subsequent workouts. Keep your head in line with your thoracic (upper) spine. To make either version more challenging, use a 1-3 pound weight in each hand.
3. Plank to Downward Dog
The plank pike is a useful exercise that strengthens the shoulder and core stability and also enhances the stability and mobility of the spine and hip area. It is a more challenging variation of the plank exercise and demands strong core and shoulder stability. You must incorporate this exercise in your shoulder workout routine.
How To Do –
Begin in a plank position with your hands directly under your shoulders and your feet touching.
Tuck your core in and hold your head to heels in a straight line.
From the plank position, lift your hips up towards the ceiling by keeping your feet and hands stationary.
The motion should be that of an inverted V.Lower your hips back down to the beginning position slowly.
4. Pike Push Up
Pike Push-ups are a push-up variation that enhances stability and strength in the triceps and shoulders.
The hands are roughly 1-1.5x shoulder width apart, and the head is level with a neutral spine.
Pike push up is a relatively advanced movement that demands additional concern with form and quality of movement over quantity. It is best to have sufficient overall mobility prior to trying any exercise, and beginners should begin with standard push-ups before progressing to pike push-ups.
How To Do –
Begin in a regular push-up position with your hands slightly more than shoulder-width apart and elbows fully locked out. Raise the hips up and back until your body assumes an inverted V position. Make your arms and legs as straight as you can. Slowly lower the top of your head toward the ground. As soon as your head is about to touch the ground, hesitate for a moment.
Never touch your head to the floor, but attempt to reach as close as you can. Then slowly return to a straight position by pushing back until your arms are fully extended, and you’re in the inverted V position.
5. Crab Walk
The Crab walk is a great bodyweight exercise that specifically targets the upper arms, shoulders, legs, and core.It’s great for toning, which efficiently hits all your muscle groups and exercises them hard to gain strength.Exercises such as the crab walk are wonderful total-body exercises without needing any extra equipment. They’re perfect when you don’t have much time or fitness equipment available.
How To Do –
Place your hands and feet so that they are both flat on the floor, and you are lying face up.Lift your butt off the ground by contracting your gluteal muscles.
Start “walking” by first moving your hands and then your feet.
To prevent too much strain on your shoulders, move your hands no more than 6 to 8 inches (15 to 20 cm) at a time.
As a warning, don’t have your feet moving too quickly for your top half to avoid hurting your shoulders.
6. Plank To Push Up
The Plank push-up, or the “plank-to-pushup,” is a blend of the two (Plank and Push-up) that offers the advantages of both.This exercise needs your shoulders-particularly the anterior deltoids-to actively support and stabilize your body as you move from the forearm plank to push-up positions.The action is both challenging to strength and control, engaging not only the deltoids but also assisting muscles surrounding the shoulder joint.
How To Do –
Begin in a plank position with your hands under your shoulders and your feet together.
Utilize an exercise mat beneath your arms to enhance comfort and stability.
Keep your core muscles engaged and have a straight line from your head to your heels.
Lower yourself down into a push-up from the plank position by bending your arms.
Maintain your body position in a straight line and do not sag your hips or arch your back.
Push yourself back to the original position, extending your arms fully.
Final Thoughts
These bodyweight shoulder exercises are greatly advised for anyone who is interested in having a wider shoulder and gaining strength.
It is simple to do and needs no more scientific information and fancy equipment. You should include some of these exercises in your workout routine.You may keep your shoulders muscular and strong with barbell and dumbbell exercises, but bodyweight exercises are usually just as effective. Many of them are more joint-friendly as well.
FAQs
1. Do you need to do bodyweight exercises every day?
You should allow your muscles time to rest and recover between sessions. Try to work through each muscle group two to three times weekly, with a minimum of 48 hours of rest time between sessions.
2. Do you need equipment to perform bodyweight exercises regularly?
The majority of bodyweight exercises require little or no equipment, so they’re perfect for exercising at home or on the road.
3.How important is nutrition for building muscle with bodyweight exercises?
Nutrition plays a big role in building muscle, as it gives your body the nutrients it requires to heal and expand muscle fibers. Try to eat a balanced diet that contains sufficient protein, carbohydrates, and healthy fats.
