Shoulder muscle requires almost no weight to get them strong as well as to get them in shape. Bodyweight shoulder exercises are enough to build those dream shoulders.
Shoulder muscles are one of the most active muscles throughout the day. Exercising for the shoulder improves the strength of pressing, pulling, lifting, punching and almost everything that requires your handwork.
Shoulder muscle is the most mobile joint and thus remains much prone to shoulder joint and muscle injuries. This sole fact is a sufficient reason for adding shoulder muscle-building exercise to your routine.
It gives a perfect shape to the shoulder, and who doesn’t want to look fit. Nevertheless, It ultimately develops self-confidence.
Bodyweight exercises for shoulders require no weights or any other type of equipment. It’s simple you, your will and a perfect guide for bodyweight shoulder muscle training.
Now, you must be wondering about the guide. Don’t worry, and we have it sorted.
Here you will find the most effective 15 bodyweight shoulder exercises that will help any beginner or an active muscle freak achieve those perfect shoulder muscles even at home.
PARTS OF SHOULDER MUSCLE
Majorly, shoulder muscle is classified into three categories.
And all of these three together form that one shoulder that pops out to make the shape of the shoulder.
The bodyweight shoulder muscle exercises listed below targets all of the three parts of the shoulder.
Here is a perfect guide for you to get perfect shoulders at home.
1. INCLINE PUSHUPPosture: Use a little elevation, such as a sofa or a bench. Rest both of your hands on the elevation. Acquire a plank posture with your hands shoulder-width apart.
The Move: Lower the chest towards the elevation. Use your triceps and chest to push back to the posture again.
Tip: Don’t bend the body throughout the Move and while acquiring and reaching the posture. Avoid getting too close to the platform. Adherence to these will avoid any spine injury. In addition to this, it will improve the focus on the shoulder muscle.
2. PIKE PUSHUPPosture: Place your hands on the floor parallel with the feet and make an inverted””
The Move: Start bending the elbow until your head slightly touches the floor and pushes the body back to the posture, focusing on the shoulder muscle.
Tip: Avoid the overstretching of the leg muscles while acquiring an inverted”” posture by lifting your feet on the toes until you are comfortable with the position. Mind keeping the core tight to increase the overall efficiency.
3. ELEVATED PIKE PUSH UPPosture: Rest your feet on the elevation. Place your hands on the floor parallel with the feet and make an inverted””. Keep the hands wider than the shoulder width to increase the pressure on the shoulder as keeping the hands shoulder-width apart with increase the pressure on the triceps rather than the shoulders.
The Move: Start bending the elbow until your head slightly touches the floor and pushes the body back to the posture, focusing on the shoulder muscle.
Tip: Avoid the overstretching of the leg muscles while acquiring an inverted”” posture by lifting your feet on the toes until you are comfortable with the position. Mind keeping the core tight to increase the overall efficiency.
4. PLANK UPPosture: Get in the plank posture on your elbows.
The Move: Place the palm of one hand on the floor and push up, following with the other arm until you’re in a pushup position. Now, place one elbow on the floor following the other until you reach the plank position. With this, you complete one rep.
Tip: Don’t bend the spine throughout the exercise. Keep the core engaged in increasing the efficiency and effectiveness of the exercise.
5. PLANK TO DOWN DOGPosture: Get in the plank posture on the hands instead of elbows.
The Move: Lift your hips and go in the inverted V posture by not moving the hands from their placement on the floor.
Tip:
Posture: Get in the pushup position with the feet facing the wall.
The Move: Slowly, start climbing the wall with the feet and gradually shifting the placement of the hands back one by one as you climb up more.
Tip: Be patient with the Move to avoid any severe injuries.
7. BRIDGE PUSH UPPosture: Make an inverted”” with fingers facing the legs. Try to make a perfect arch by lifting the hips.
The Move: Perform push up by bending the elbows and lowering the head towards the ground
Tip: This exercise requires flexibility of the back so make sure your body is flexible before adding this exercise to the routine to avoid spine injuries.
8. PRONE TPosture: lie down completely on the floor with chest touching the floor. Keep the arms extended on the sides, making a”” with the body.
The Move: lift your arms accompanied with the chest little in the air and hold for a couple of seconds until you feel the burn in your shoulders.
Tip: Take rest if you feel the strain of the neck.
9. PRONE YPosture: lie down completely on the floor with chest touching the floor. Keep the arms extended on the sides but little in front, making a”” with the body.
The Move: lift your arms accompanied with the chest little in the air and hold for a couple of seconds until you feel the burn in your shoulders.
Tip: Take rest if you feel the strain of the neck.
10. PLANK TO ALTERNATE PIKEPosture: Acquire plank position using the hands rather than the elbows.
The Move:
This makes it a complete one rep.
Tip:
Posture: Get in the inverted”” posture with hands on the floor. Keep the feet and hands comfortable farther.
The Move: Bend the elbows and bring the head towards the ground while slightly coming forward until you reach the plank position. Now, push up with your hands and then slightly raising the hips back again while going back to acquire the inverted”” posture.
Tip:
Posture: stand on the hands with the wall as the support. Keep the hands wider than the shoulder width.
The Move: Bend the elbows to come down and push up before you touch the ground. This makes it one complete rep.
Tip: Don’t perform the exercise as a beginner. This exercise requires little developed shoulders to avoid falling on the ground and injuring the neck. Perform with focus on the balance of the body to avoid falling.
13. SHOULDER TAPSPosture: get in the plank position using the hands rather than the elbows.
The Move: Lift one hand and touch the shoulder of the other. Repeat with another hand. This counts as one complete rep.
Tip: Keep the core and glutes tight.
14. BEAR CRAWLSPosture: get in the position where the hands are 90 degrees straight so as your upper legs.
The Move:
This makes one rep.
Tip: It’s a safe exercise, but mind to stop when the knees hurt because we are not a baby, and we are not used to walking like that.
15. HANDSTAND HOLDPosture: Stand on the hands with the wall as the support. Keep the hands wider than the shoulder width.
The Move: Hold the posture until you feel the burn in the shoulders.
Tip: Don’t perform the exercise as a beginner. Perform with focus on the balance of the body to avoid falling. Mind your neck in case you fall.
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