Top 6 Body Weight Exercises For Shoulders

6 Body Weight Shoulder Exercises

When it comes to building strong and defined shoulders without the need for fancy gym equipment or heavy weights, bodyweight exercises are incredibly effective. Whether you’re a beginner or a seasoned fitness enthusiast, incorporating bodyweight shoulder exercises into your routine can help you achieve remarkable results. In this comprehensive guide, we’ll explore some of the best bodyweight exercises for targeting the shoulders and strengthening the surrounding muscles.

1. Pike Push-ups:

Pike push-ups are an excellent bodyweight exercise for targeting the deltoid muscles, which are the main muscles of the shoulder. They also engage the triceps and upper chest, making them a compound movement that provides a comprehensive shoulder workout.

How to Perform Pike Push-ups:

Start in a plank position with your hands shoulder-width apart and your hips raised towards the ceiling, forming an inverted V shape with your body.
Lower your head towards the ground by bending your elbows, keeping them close to your body.
Push back up to the starting position, focusing on contracting your shoulder muscles.
Keep your core engaged throughout the movement to maintain stability.

2. Handstand Push-ups:

Handstand push-ups are an advanced bodyweight exercise that effectively targets the shoulders, particularly the deltoid muscles. They also engage the triceps and upper back muscles for added strength and stability.

How to Perform Handstand Push-ups:

Start in a handstand position against a wall, with your hands shoulder-width apart and your feet resting against the wall for support.
Lower your head towards the ground by bending your elbows, keeping them close to your body.
Push back up to the starting position, extending your arms fully.
Keep your core tight and your body straight throughout the movement to maintain balance and control.

3. Shoulder Taps:

Shoulder taps are a dynamic bodyweight exercise that targets the shoulders and core muscles while improving stability and coordination.

How to Perform Shoulder Taps:

Start in a plank position with your hands shoulder-width apart and your body forming a straight line from head to heels.
Lift one hand off the ground and touch the opposite shoulder.
Return the hand to the starting position and repeat on the other side.
Keep your core engaged and your hips stable throughout the movement to prevent rocking.

4. Wall Walks:

Wall walks are a challenging bodyweight exercise that targets the shoulders, upper back, and core muscles while improving shoulder mobility and stability.

How to Perform Wall Walks:

Start in a plank position facing a wall, with your hands shoulder-width apart and your feet hip-width apart.
Walk your feet up the wall while walking your hands towards the wall, keeping your body straight.
Continue walking until you are in a handstand position against the wall.
Reverse the movement by walking your hands away from the wall and lowering yourself back down to the starting position.
Keep your core engaged and your shoulders stable throughout the movement.

5. Incline Push-ups:

Incline push-ups are a beginner-friendly bodyweight exercise that targets the shoulders, chest, and triceps while providing a less intense variation of the traditional push-up.

How to Perform Incline Push-ups:

Start in a push-up position with your hands on an elevated surface such as a bench or a sturdy chair, and your feet on the ground.
Lower your chest towards the surface by bending your elbows, keeping them close to your body.
Push back up to the starting position, extending your arms fully.
Keep your core engaged and your body straight throughout the movement to maintain proper form.

6. Bear Crawls:

Bear crawls are a dynamic body-weight exercise that targets the shoulders, arms, and core muscles while improving coordination and agility.

How to Perform Bear Crawls:

Start on your hands and knees with your hands shoulder-width apart and your knees hip-width apart.
Lift your knees off the ground, keeping them close to the ground as you walk forward with your hands and feet.
Continue crawling forward for a set distance or time, focusing on keeping your core engaged and your shoulders stable.
To increase the intensity, try crawling backward or sideways.

Incorporate these body-weight shoulder exercises into your routine to build strength, definition, and stability in your shoulder muscles without the need for any equipment. Remember to focus on proper form, control, and progression as you advance through the exercises. With consistency and dedication, you’ll be well on your way to achieving strong and sculpted shoulders that are both functional and aesthetically pleasing.