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Top 6 Bodyweight Shoulder Exercises You Should Do Anywhere

Bodyweight Shoulder Exercises:

The Shoulder (Deltoid) is a large three head muscle group consisting of Front, Side, and Rear delt. to get 3D looking broad shoulders you have to compulsorily train all these three heads of your shoulders.

so, in this article, I’m going to share with you the most popular Bodyweight shoulder exercises which will help you to train all the three heads of your shoulder.

So let us Begin!


 List of 6 Bodyweight Shoulder Exercises

 1. Handstand push-ups: Set 4, Reps 5 to 6. 

bodyweight shoulder exercises

Benefits

Handstand push-ups are one of the ‘best bodyweight shoulder exercises‘ of all time. being a compound movement, it targets Primarily your Deltoids (shoulders) Triceps brachii, Trapezius, Pectoralis major (the biggest chest muscle) and Lateral deltoid.

How to do handstand push-ups?

  1. Come into the handstand position keeping your palm a little wider than your shoulders and hands straight locked. This will be your starting position.
  2. Now slowly go down while inhaling. continue to go down until your head slightly touches the floor and wait a second.
  3. Push your body back to the initial position and exhale.
  4. Repeat the process for the recommended time.
  5. If you can’t do handstand push-ups try to stay in the handstand position for as long as you can.

Also, Read

  1. A beginners guide to handstand.
  2. Bodyweight chest exercises for the massive gain.
  3. Bodyweight abs exercises for sharp abs.

2. Elevated Pike Push-Ups: Set 4, Reps 8 to 10.bodyweight shoulder exercises

Benefits

If you can’t do handstand push-ups, then elevated push-ups are the best alternatives. It is a beneficial compound movement exercise. it simultaneously targets your deltoids, chest, triceps, traps.

How to do elevated pike push-ups?

  1. Place your palm on the floor at the level of little wider than your shoulder.
  2. Now put your foot toe on a box or a bench. keep in mind your body should form a V shape and your hands should be straight and locked as shown in the first image. this will be your starting position.
  3. Bend your elbows and lower your head toward the floor while inhaling. Keep going down until your head slightly touches the floor and wait for a second
  4. Push your body back to the initial position and exhale.
  5. Repeat the process for the recommended time.

3. Pike Pushups: Set 4, Reps 10 to 12.

bodyweight shoulder exercises

Benefits

Additionally, pike push-ups are the more relaxed version of elevated pike push-ups. it will give you all the benefits of elevated pike push-ups.

How to do pike push-ups?

  • Place your palm on the floor at the level of little wider than your shoulder.
  • Come on to your toes in a way that your body forms a V shape as shown in the first image. this will be your starting position.
  • Slowly lower down your head by bending your elbows down while inhaling. wait for a second.
  • Push your body back to the initial position and exhale.
  • Repeat the process for the recommended time.

4. Hindu Push-ups: Set 4, Reps 15 to 20.             bodyweight shoulder exercises

Benefits

Being a compound movement Hindu push-ups are an ideal exercise to build upper body strength and increase upper body mass. Hindu pushups involve various muscles such as Shoulder, Chest, core, triceps, and Lower Traps.

If you want to increase your muscle mind connection capability, then it is an ideal exercise for you.

How to do Hindu push-ups?

  1. Start with coming in the push-ups position, your but in the air, legs wider than shoulder width, and your hands in front of you, so that your body forms a V shape as shown in image A. this will be your starting position.
  2. In a Controlled motion, move your body in a way that your hips go down toward the floor and your chest and head move upward. Keep in mind that while going downward, you move smoothly and in control and when you go upward, slowly swing forward so that at the end of movement you are arching your back and looking toward the ceiling.
  3. Now Keeping your back straight, move your hips back to the initial position.
  4. Repeat the process for recommended numbers of time.

5. Single arm medicine ball push-ups: Set 4, Reps 15.bodyweight shoulder exercises

Benefits

Single arm Medicine ball Push-ups are the great exercise to build massive shoulder. by putting one hand on the medicine ball, you will fire up your shoulders by adding instability.

How to do Medicine Ball Push-ups?

  1. Medicine ball push-ups are little different from the regular push-ups.
  2. Perform the push-ups with the right hand on the medicine ball and then with the left hand on the medicine ball
  3. Do the equal number of pushups with both the hands.
  4. You can use Towel if you don’t have a medicine ball.

6. One-arm Push-ups: Set 4 Rep 5 to 6.bodyweight shoulder exercises

Benefits

The one-arm push-up is an excellent exercise to put extra load on your upper body muscles and strengthen your shoulder stabilizers. If you can’t do the one hand push-ups on the floor, then you can use a bar on a smith machine. as you become stronger, gradually lower the height of the bar.

How to do One-arm push-ups?

  1. Come into the push-up position. put the palm of your one hand on the floor and your other hand on your back. keep your feet wide.
  2. Now slowly go down by bending your elbow until your hand forms a 90-degree angle. keep in mind your elbow should be closer to your body.
  3. Push your body back to the initial position.
  4. Repeat the process for the recommended number of times.

 

Although, I love doing all these Bodyweight shoulder exercises while training my shoulders, specially Elevated Spike push-ups and Hindu push-ups. Being an Indian I l0ve doing Hindu pushups allot. I have learned Hindu push-ups from my father, he is an expert in doing Hindu push-ups.

Friends trust me these all exercises are fantastic bodyweight shoulder exercise, I recommend you to add these excellent exercises, especially Hindu push-ups to your shoulder workout routine and you are going to get mind-blowing results

So, friends, that’s all, I finally leave you with the famous Motivational Hindu quote though!

 

 “Put your Heart, Mind, and soul into even your Smallest act. this is the secret of success.”

By Swami Sivananda

 

 

 

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