Bodyweight Shoulder Workout
Written by Shreyanshu Maheshwari
Well Built set of shoulders draws the attention of everybody. The shoulders are the most mobile joint in the body, but they are also extremely unstable and prone to injury. Perform these exercises and strengthen your shoulders to stay pain- and injury-free. In this Bodyweight Shoulder Workout, we would be targeting all three heads of the shoulders, the Front Head (Anterior Deltoid), the Middle Head (Lateral Deltoid), and the Rear Head (Posterior Deltoid). Practising these moves will build up healthy, muscular, and rounded shoulders.
Exercise Levels:
Best Bodyweight Shoulder Exercises for you
Level: Beginners
1. Knee Push-ups Hold
Knee Push up hold is an excellent Bodyweight Shoulder Exercise for Beginners. To perform this exercise, Get into a Knee Push up Position, Go down, and when your chest is just an inch above the ground, Hold yourself right there. So now the question arises is for how long do we have to hold on to the push-up? Well, try to hold it for 30 to 60 seconds. If you can hold it for more than 120 seconds, then you are strong enough to perform a much harder exercise. Keep your body straight and Don’t sag your back or let your hips fall during this exercise.
Primary Muscles work During Knee Push-ups Hold
- Anterior Deltoid (Shoulders)
- Pectorals (Chest)
Other Muscles work During Knee Push-ups Hold
- Core
- Serratus Anterior
- Triceps (Arms)
- Lateral deltoids (Shoulders)
- Posterior deltoids (Shoulders)
- Upper and Middle Back Muscles
2. Feet Elevated Walkout
Feet Elevated Walkout is an excellent move to target and work your shoulder muscles. This exercise also requires some core strength, Coordination and Stability. The higher you place your legs, the harder the exercise gets, and The lower you place your legs, the easier the exercise gets.
During this exercise, Keep your back straight, Don’t arch it, and do not let your hips fall down. Do this Bodyweight Shoulder workout to gain strength and build muscles in the shoulders.
Primary Muscles work during Feet Elevated Walkout
- Anterior Deltoids (Shoulders)
- Triceps (Arms)
- Lateral deltoids (Shoulders)
Other Muscles work during Feet Elevated Walkout
- Core
- Posterior deltoids (Shoulders)
- Upper Back Muscles
- Serratus Anterior
- Pectorals (Chest)
3. Knee Wide Push-ups
Knee Wide Push-ups are a great exercise to train your chest and Shoulder muscles. Standard push-ups work your Chest, Triceps, and Shoulders. But when you increase the width of the hands. It puts more pressure on the Chest and Shoulder Muscles. During this move, keep your body straight and don’t arch your back.
Do this exercise with a full range of motion by going all the way down and coming back all the way up.
Place your hands wider than your shoulders, But not too wide, because it can lead to a shoulder injury and joint pain. The proper width is when elbows are stacked right over the wrist.
Knee Wide Push up is an excellent Beginner’s Bodyweight Chest and Shoulder exercise. Do this exercise to get tremendous shoulder and chest gain.
Primary Muscles work during Knee Wide Push-ups
- Pectoralis major and Pectoralis minor (Chest)
- Anterior deltoid (Shoulder)
Other Muscles work during Knee Wide Push-ups
- Triceps (Arms)
- Core
- Lateral deltoids (Shoulders)
- Posterior deltoids (Shoulders)
- Biceps (Arms)
- Upper and Middle Back Muscles
- Serratus Anterior
4. Band-Assisted Shoulder Dips
Band-Assisted Shoulders Dip is a great Beginner’s Bodyweight Shoulder Exercise to gain strength and muscle mass. But you might have heard that Dips also work your Chest and Triceps. Well, you heard it right. So, to put most of the pressure on the Shoulder muscles we got to make some changes in the Body Position.
So to perform Shoulder Dips, Lean yourself forward until your whole body gets out of the Verticle line. The more you lean yourself forward the more pressure it will put on your shoulders and the harder this move gets.
Your elbows should be pointing backwards and close to your body. Don’t do any Half Reps. Go all the way down and then come all the way up.
Don’t do any kind of swinging during the exercise. Use strength for your dips, not momentum. The thicker the band you use to assist yourself the easier the exercise gets. The more thin band you use, the harder the exercise gets.
Primary Muscles work during Band Assisted Shoulder Dips
- Anterior Deltoids (Shoulders)
- Pectorals (Chest)
- Triceps (Arms)
Other Muscles work during Band Assisted Shoulder Dips
- Lateral deltoids (Shoulders)
- Posterior deltoids (Shoulders)
- Serratus Anterior
- Upper and Middle Back Muscles
- Core
5. Rear Delt Row
Rear Delt Row is an Amazing Bodyweight Shoulder exercise. It works great on your Rear Delt Muscles. The more vertical you are to the ground the easier the exercise, and the more horizontal you are to the ground, the harder the exercise gets. During the exercise, Keep your body straight and maintain control and stability. To perform this move, Widen the distance between your hands, move your elbows backwards, try to pull from your shoulders, and bring the shoulder blades together as much as possible. This exercise will build defined and muscular Rear Delts and Upper Back Muscles.
Primary Muscles work during Rear Delt Row
- Posterior Deltoids (Shoulders)
- Upper Back Muscles
Other Muscles work during Rear Delt Row
- Lateral deltoids (Shoulders)
- Middle Back Muscles
- Core
- Pectorals (Chest)
- Anterior Deltoids (Shoulders)
Level: Intermediate
1. Knee Pushaway Push-up
Knee Pushaway Push-up is an excellent exercise to train your Shoulders. It will build up muscular and defined shoulders.
This exercise puts most of the pressure on the Front Delts of the shoulders and the Upper Chest. Performing this move will develop incredible strength and will make you stronger. It is a great progression towards Pike Push-ups.
To perform this exercise get on your knees. Keep your Body Straight and lower yourself down and forward. The more your head is in front of your hands, the harder the exercise gets and the more pressure it will put on your shoulders. The more your head is close to your hands the easier the exercise gets.
Fingers pointing forward can create a much higher wrist extension. So rotate your hands slightly outwards while performing this move. In this workout, we are pushing away from the ground. So this lets the shoulders do most of the work. It is an amazing Bodyweight Shoulder workout which you must do.
Primary Muscles work during Knee Pushaway push-ups
- Anterior Deltoids (Shoulders)
- Upper Chest Muscles
Other Muscles work during Knee Pushaway push-ups
- Triceps (Arms)
- Serratus Anterior
- Core
- Middle and Lower Chest Muscles
- Lateral deltoids (Shoulders)
- Posterior deltoids (Shoulders)
- Upper Back Muscles
2. Wall Handstand Walkout
Wall Handstand Walk is an excellent move to train your shoulder muscles. This exercise requires some amount of Coordination, stability, and Core Strength. While Performing this move, Do not Arch your back as it can lead to low back pain. Keep your body in a straight position, Walk forward with your hands and then come back to the starting position.
Wall Handstand Walkout will strengthen your Deltoids muscles.
Performing this exercise will build up incredible strength in the shoulders. It is a fantastic Bodyweight Shoulder Exercise which you should do to make the shoulders Big, Wide, and Muscular.
Primary Muscles work during Wall Handstand Walkout
- Anterior Deltoids (Shoulders)
- Lateral Deltoids (Shoulders)
Other Muscles work during Wall Handstand Walkout
- Core
- Posterior Deltoids (Shoulders)
- Upper Back Muscles
- Upper Chest Muscles
- Triceps (Arms)
- Middle and Lower Back Muscles
- Serratus Anterior
3. Reverse Ring Flys
Reverse Ring Flys is a great Bodyweight shoulder workout to train your Rear Delt muscles. In starting of the exercise, your elbows are extended, and the shoulders will be a bit internally rotated, and when you will pull yourself up, Bend your elbows and rotate your shoulders outward. Extend your spine, keep the chest out in front, and bring the shoulder blades together as much as possible.
Do not use momentum to pull yourself up. Maintain proper control and stability during the exercise. The more vertical you are to the ground, the easier the exercise gets, the more horizontal you are to the ground, the harder the exercise gets.
Reverse Ring Flys will enhance the strength and stability of the shoulders. This workout will help to build more defined Rear Delt and Upper back muscles.
Primary Muscles work during Reverse Ring Flys
- Posterior Deltoids (Shoulders)
- Upper Back Muscles
Other Muscles work during Reverse Ring Flys
- Rotator cuff
- Anterior Deltoids (Shoulders)
- Lateral deltoids (Shoulders)
- Middle Back Muscles
- Core
- Pectorals (Chest)
4. Wall Handstand Side Walk
Wall Handstand Side Walk is a wonderful Bodyweight Shoulder exercise. It is similar to Wall Handstand Walkout. But Instead of walking forward and coming back up, we will walk side to side. A Wall Handstand Side Walk will put more pressure on the Lateral Delts and Posterior Delts of the shoulders compared to Wall Handstand Walkout.
During the exercise, Keep your Body straight and do not arch your back. Get into a Wall Handstand Position, then walk Right or Left with your hands wherever you want, and then walk back to the starting position. This will build incredible strength and muscle mass in your shoulders.
Primary Muscles work during Wall Handstand Side Walk
- Anterior Deltoids (Shoulders)
- Lateral Deltoids (Shoulders)
Other Muscles work during Wall Handstand Side Walk
- Posterior Deltoids (Shoulders)
- Upper Back Muscles
- Pectorals (Chest)
- Triceps (Arms)
- Serratus Anterior
- Core
- Middle Back Muscles
5. Half Hindu Push-up
Hindu Push up is a great exercise to work on your Shoulders, But it can be hard for Intermediate Level Individuals. So, we will perform the 1st half of the exercise, which is called Half Hindu Push-ups. It is a wonderful move to exercise your Shoulder, Chest and Triceps. To perform this move, Start with a Downward Dog Position. Move your head down between your Shoulders while bending your elbows, dive all the way up until your elbows reach full extension, then go back and again form a downward Dog Position.
This exercise will improve flexibility, and work on your strength, and mobility of the shoulders. Perform this excellent Bodyweight Shoulder Workout to get huge Shoulder gains.
Primary Muscles work during Half Hindu Push-up
- Anterior Deltoids (Shoulders)
- Pectorals (Chest)
- Lateral Deltoids (Shoulders)
Other Muscles work during Half Hindu Push-up
- Triceps (Arms)
- Serratus Anterior
- Core
- Upper Back Muscles
- Middle and Lower Back Muscles
Level: Super Intermediate
1. Hindu Push-up
Hindu Push-ups also known as ‘Dive Bomber Push-ups’ OR ‘Dand’ is a great workout to train your shoulders. It will strengthen and build up your shoulders, Triceps, and Chest.
To perform this exercise, Start with a Downward Dog Position. Move your head down between your Shoulders while bending your elbows, dive all the way up until your elbows reach full extension, and then reverse the move, bring the head down to the floor and then press back up into the Downward Dog Position. During the movement, the shoulders will be highly engaged. This Bodyweight Shoulder Exercise will develop muscle mass and build big, rounded, and strong shoulders.
Primary muscles work during Hindu Push-ups
- Anterior Deltoids (Shoulders)
- Lateral Deltoids (Shoulders)
- Pectorals (Chest)
Other muscles work during Hindu Push-ups
- Triceps (Arms)
- Posterior Deltoid (Shoulders)
- Serratus Anterior
- Upper Back Muscles
- Middle and Lower Back Muscles
- Core
2. Pseudo Planche Push-up
Pseudo Planche Push-ups are excellent to train your shoulders. It is a lot harder than a Normal Push up. This exercise will build tremendous strength in your shoulders. During this move, do not arch your back, or let your hip fall down, Rotate your hands outwards because if you keep your fingers pointing straight forward, then it will create excessive wrist extension, Keep your shoulders in front of your hands and go all the way down until your chest touches the ground and then come all the way up until your elbows reach full extension. The more your wrist will be near your hips OR the further you lean your shoulders in front of your hands, the harder this exercise will get.
Pseudo Planche Push-up is an absolutely amazing Bodyweight Shoulder workout which will build muscle mass in the shoulders. This push-up variation is a great progression towards the planche.
Primary Muscles work during Pseudo Planche Push-up
- Anterior Deltoids (Shoulders)
- Lower Chest Muscles
Other Muscles work during Pseudo Planche Push-up
- Serratus Anterior
- Upper Back Muscles
- Upper and Middle Chest Muscles
- Lateral deltoids (Shoulders)
- Posterior deltoids (Shoulders)
- Triceps (Arms)
- Biceps (Arms)
- Core
3. Elevated Pike Push-up
Elevated Pike Push-ups engage your shoulders heavily. This exercise will boost the shoulder’s strength and will make them strong. You will feel this exercise on your shoulders. Place your feet on an elevated surface. Keep your hips high and body straight, then go all the way down until your nose touches the ground and then come all the way up. Do not go straight down, go down a slight diagonally, due to which your shoulders will come in front of your wrist.
The higher the feet are placed, the harder the exercise gets. Do not arch your back while performing this move, Do not flare your elbows as it can injure your shoulder joints. This Bodyweight Shoulder Exercise is a great progression toward Handstand push-ups. Perform this exercise to get tremendous shoulder gains.
Primary Muscles work during Elevated Pike Push-ups
- Anterior Deltoids (Shoulders)
- Triceps (Arms)
- Lateral Deltoids (Shoulders)
Other Muscles work during Elevated Pike Push-ups
- Posterior Deltoids (Shoulders)
- Serratus Anterior
- Pectorals (Chest)
- Upper Back Muscles
- Core
4. Banded Overhead Press
There is no doubt that the Banded Overhead press is a wonderful Bodyweight Shoulders Exercise. This move puts most of the pressure on Anterior Delts, followed by Lateral Delts and Posterior Delts. The Thicker the Band, the more challenging the exercise gets, and the thinner the band, the easier the workout gets. At this level, choose a bit thicker band to perform this move.
Put your chest out and Externally rotate your shoulders. Push the band upwards and take it straight up above your head and then back down in front of your chest.
If you lift the band too far forward, it will work mostly your anterior delts, and similarly lifting the band too far in the back will incorrectly work your posterior deltoids. This exercise will build up Bigger, Stronger, and Wider shoulders.
Primary Muscles work during Banded Overhead Press
- Anterior Deltoids (Shoulders)
- Lateral Deltoids (Shoulders)
Other Muscles work during Banded Overhead Press
- Triceps (Arms)
- Posterior Deltoids (Shoulders)
- Pectorals (Chest)
- Upper Back Muscles
5. Wall Handstand Push up
Wall Handstand Push-up is an excellent move to build well-defined muscular shoulders.
This exercise puts most of the pressure on the shoulder muscles. It is one of the best Bodyweight Shoulders workouts you can do.
To perform this move, Place your legs on the wall and keep your body in a straight position, Then go all the way down until your nose touches the ground, go down slight diagonally, and your shoulders will come in front of your wrist, and Then come all the way back up where your shoulders will be above your wrists.
Mastering this move will develop incredible pushing strength.
Perform Chest To Wall Handstand Push-ups instead of Back To Wall Handstand Push-ups because when you place your back towards the Wall, your back will get a lot arched, which can cause injury or pain to your lower back.
Primary Muscles work during Wall Handstand Push-ups
- Anterior Deltoids (Shoulders)
- Lateral Deltoids (Shoulders)
- Triceps (Arms)
Other Muscles work during Wall Handstand Push-ups
- Posterior Deltoids (Shoulders)
- Pectorals (Chest)
- Upper Back Muscles
- Serratus Anterior
- Core
Level: Advanced
1. Tuck Planche Push-ups
Tuck Planche Push-ups is an advanced version of Pseudo Planche Push-ups and a great progression towards the Planche. This exercise is going to build well-defined shoulders and incredible strength.
It will also improve Wrist Mobility and Balancing capability.
You can do this exercise on Dip Bars, Parallettes, or even on the ground.
To perform this move, Lean forward, Straighten your arms, Protract your shoulder blades, Lift your feet off the ground, and tuck your legs. Then go all the way down and come all the way up using a Full range of motion.
The hips should be kept at the same height as the shoulders, OR the Hips can also be kept a bit higher than the shoulders.
This workout will put a lot of pressure on the front head of shoulders, and it will be more challenging than Pseudo Planche Push-ups. This is really an incredible Bodyweight Shoulder Workout, so try it, and mastering this move will build wide, strong, and muscular shoulders.
Primary Muscles work during Tuck Planche Push-ups
- Anterior Deltoids (Shoulders)
- Triceps (Arms)
- Pectorals (Chest)
Other Muscles work during Tuck Planche Push-ups
- Biceps (Arms)
- Serratus Anterior
- Lateral Deltoids (Shoulders)
- Core
- Posterior Deltoids (Shoulders)
- Upper Back Muscles
2. Decline One Arm Push-ups
Decline One Arm Push-ups puts most of the pressure on your Upper Chest and Shoulders. The higher the legs are kept, the harder the exercise gets, and the more pressure will be placed on the shoulders.
To perform this move, Place your feet on an elevated surface, and get on the push-up position with just one hand on the floor and the other on the back. Go down until the nose touches the ground, and then come back all the way back up until your elbows reach full extension.
You also need some sort of abdominal strength to stabilize the movement. Do not arch your back, don’t let your hips fall down and don’t fold your knees during the movement. This is a great Bodyweight Upper Chest and Shoulder workout that will make you incredibly strong.
Primary Muscles work during Decline One Arm Push-ups
- Upper Chest Muscles
- Anterior Delts (Shoulders)
- Triceps (Arms)
Other Muscles work during Decline One Arm Push-ups
- Core
- Serratus Anterior
- Lateral Deltoids (Shoulders)
- Posterior Deltoids (Shoulders)
- Upper and Middle Back Muscles
3. Band Assisted Planche
Band-assisted planche is a great progression towards planche, and it is also a wonderful bodyweight shoulder exercise.
The thicker the band, the more resistance it will create to assist you during the move, due to which the exercise will get easier. The thinner the band, the harder the exercise gets.
Tie the band up to the bar and then put it around your waist. Lean forward, protract your shoulder blades but don’t over protract, lift your feet off the ground to get into the Planche, and try to hold yourself for 30 seconds. If you can hold yourself for 60 seconds or more, then it’s time to level up. Band-Assisted Planche will develop incredible strength that will be required to achieve the Planche without any assistance.
Primary Muscles work during Band Assisted Planche
- Anterior Deltoids (Shoulders)
- Pectorals (Chest)
Other Muscles work during Band Assisted Planche
- Triceps (Arms)
- Biceps (Arms)
- Serratus Anterior
- Core
- Lateral Deltoids
- (Shoulders)
- Posterior Deltoids (Shoulders)
- Upper Back Muscles
4. Handstand Push up
Handstand Push-ups are an Upgraded version of Wall Handstand Push up. Wall Handstand Push-ups support you in terms of Balance. But in this Handstand Variation, you need to balance your body, and it will put a lot more pressure on your muscles. This exercise will develop impressive Pushing strength.
Stand in a Straight Handstand position, Do not bend your back, then go down a slight diagonally, and your head will get in front of your wrist. Touch your nose or head to the ground and then come all the way back up to your Starting Position. Your body must stay completely straight during this move. It is one of the best Bodyweight shoulder Workout to build Wide, Big and Muscular Shoulders.
Primary Muscles work during Handstand Push-ups
- Anterior Deltoids (Shoulders)
- Lateral Deltoids (Shoulders)
- Triceps (Arms)
Other Muscles work during Handstand Push-ups
- Posterior Deltoids (Shoulders)
- Pectorals (Chest)
- Serratus Anterior
- Upper Back Muscles
- Core
5. Straddle Planche
Straddle Planche is an Excellent move to exercise your shoulders. This workout will build muscle mass and strength. During the exercise, keep your body and arms straight. The hips should be kept at the same height as the shoulders, or the Hips can be a bit higher than the shoulders level. The elbows should be fully extended, and do not bend your arms, Keep them straight. Protract your shoulders but don’t over-protract them. If performing this exercise on the floor, then Rotate your hands outwards because the fingers pointing forward can create a much higher wrist extension.
You can also perform it on Dips Bars or Parallettes which will also be a great option to keep your wrist safe.
Try to hold the straddle planche for 30 seconds. If you can hold it for more than 60 seconds, you are strong enough to level up the exercise. This move is a great progression towards the Full Planche. It is an excellent Bodyweight Shoulder Exercise, which will help to build incredible straight arm strength, and Strong shoulders and wrists.
Primary Muscles work during Straddle Planche
- Anterior Deltoids (Shoulders)
- Pectorals (Chest)
Other Muscles work during Straddle Planche
- Triceps (Arms)
- Biceps (Arms)
- Serratus Anterior
- Core
- Lateral Deltoids (Shoulders)
- Posterior Deltoids (Shoulders)
- Upper Back Muscles
Conclusion
Just by using your own Bodyweight, you can build healthy, muscular, and rounded shoulders. Performing exercise in the wrong form can lead to Shoulder injury or pain. So always Perform the exercises in the correct form and feel your shoulders during the workout.
Many exercises can be done anywhere, and few need some equipment. A good workout plan isn’t one that contains exercises that are too hard to do, But rather a mix of exercises that are more challenging and less challenging. Take proper rest between the sets, not too much, not too low. Perform these Bodyweight Shoulder Exercises, and you will see tremendous shoulder gains.