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Best Bodyweight Shoulder Exercises: Shape Up Without Weights

When it comes to building impressive shoulders, many believe weights are a necessity. However, the best bodyweight shoulder exercises prove that it's entirely possible to gain strength, endurance, and definition without stepping foot into a gym. Whether you’re a beginner or an experienced fitness enthusiast, these exercises can be an indispensable part of your regimen. Let's delve into some of the most effective shoulder workouts that rely solely on your body weight.

Push-Ups

Perhaps the most recognized bodyweight exercise, the push-up is excellent for building overall upper body strength, including the shoulders.

  • Standard Push-Up: Target multiple muscle groups including the shoulders, chest, and triceps. Maintain a straight body line and lower yourself until your elbows are at a 90-degree angle.
  • Pike Push-Up: Shift your body into an inverted V-position. This variation focuses more on the shoulders.

Plank Variations

The plank is widely known for core strengthening but it can also effectively engage your shoulders.

  • Side Plank: While in a plank position, rotate your body sideways, balancing on one arm. Hold this position to engage your shoulder and oblique muscles.
  • Plank to Downward Dog: Transition from a high plank to a downward dog position to give your shoulders an excellent workout.

Dips

Dips primarily focus on the triceps but they are equally effective for the shoulders.

  • Tricep Dips: Use a stable surface like a bench or chair. Lower yourself until your arms are at a 90-degree angle to engage your shoulders and triceps.

Handstand Push-Ups

If you’re looking for an advanced move, handstand push-ups are hard to beat for shoulder strength.

Try doing this exercise against a wall for support. Lower yourself slowly to maximize muscle engagement.

Arm Circles

Simple yet highly effective, arm circles can be a great exercise.

  • Small and Large Circles: Alternate between small and large circles to activate your shoulder muscles fully.

Clap Push-Ups

This explosive movement not only builds shoulder strength but also improves your explosive power.

Push yourself off the ground and clap your hands before landing in the starting position.

Shoulder Taps

A great stability exercise that also targets the shoulders.

In a high plank position, lift one hand to tap the opposite shoulder. Alternate sides while maintaining a stable core.

Superman Pose

This exercise targets multiple muscle groups, including the shoulders and lower back.

Lie on your stomach and simultaneously lift your arms and legs, holding the position for several seconds.

Incorporating these best bodyweight shoulder exercises into your workout routine can help you achieve a balanced and strong physique. These exercises are ideal for home workouts and can be tailored to fit any fitness level. Start implementing them today, and witness the transformation in your shoulder's strength and definition in no time. Click the link below for a complete workout plan and additional tips!

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