29 Best bodyweight exercises for shoulders

bodyweight exercises for shoulders

The shoulder is one of the sensitive parts of the body and it can get pain easily. You can improve the shoulder strength by eating healthy foods, having a good lifestyle, and now have a proper exercise plan. Regular exercise is very important to keep the shoulders strong and healthy. The movements every day can lower the risk of getting shoulder pain and other related shoulder problems. In this comprehensive article, VKool.com will show you top 29 best bodyweight exercises for shoulders. Now let begin and find out how to enhance the shoulders at home.

Top 29 Best Bodyweight Exercises For Shoulders You Should Discover Now

1. Push-ups

bodyweight exercises for shoulders - push-ups

This is one of the simplest and easiest bodyweight exercises for shoulders as well as another part of your body. Here is the direction:

  • Start with the pushup position.
  • Straighten the legs and walk the hands like the pike position.
  • Place the lower body and upper body at 90 degrees angle.
  • Expanding the arms over your head and it is line with the spine, straighten out from your shoulders. Make sure that you contract the core.
  • Now, you bend your elbows and reduce the body whenever your head contacts the floor.
  • Press back.

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2. Plank Deltoid Exercise

bodyweight exercises for shoulders - plank deltoid exercise

Plank is an excellent exercise for stability and it is one of the best bodyweight exercises for shoulders. Now let begin with the following steps:

  • You get started with the elbow plank position.
  • Put the weight on the left elbow.
  • Now, you rotate up to have full side plank on the left elbow.
  • Rotate back and avoid resting the right elbow on the floor.
  • Rotate it to the left arm and give it a little stretch on the shoulder muscle.
  • Rotate back to the side plank.
  • Repeat for 10 reps.

3. Handstand Push-ups

bodyweight exercises for shoulders - handstand push-ups

Handstand push against the wall is a great exercise for the shoulder. There are some options you can choose:

  • Exercise 1:
  • Begin with the dog position.
  • Reduce the body and place the forehead near the ground as close as you can.
  • Tighten the abs and pull the shoulders back.
  • Now you push the body back in the beginning position.
  • Exercise 2:
  • Begin with the standing position against the wall.
  • Kick the feet up and the handstand is against the wall.
  • Now, you squeeze the abs, thigh muscles, and glutes.
  • Reduce the body toward the floor as far as you can.
  • You push back up and do the process again.

4. Decline Pushup

bodyweight exercises for shoulders - decline pushup

This pushup exercise will work greatly for your shoulders. And this is the instruction you can follow:

  • Place the toes and the palms on the ground and balance the body well.
  • Put the hands wider than the shoulders.
  • You brace the abs and squeeze your glutes. This movement will protect the lower back.
  • Line your head with the body and avoid leading the head to the ground.
  • Straighten and rigid, from the back of the head, you should keep its lines straight to the shoulders, ankles, butt, and your back.
  • Bend the elbows and reduce your body to the ground and push the body back up.
  • Repeat it.

5. Press The Shoulder

bodyweight exercises for shoulders - press the shoulder

Pushups are not only good for your shoulder strength, but they are very helpful for your health. Click To TweetTry doing this exercise as below:

  • Take the number 10 and 30.
  • Do the pushups and pop up the knees and press the shoulder.
  • Repeat 3-5 sets without resting.

6. Climbing Exercise

bodyweight exercises for shoulders - climbing exercise

Climbing exercise is great for your shoulders and your core. When you hold the weight with shoulders and arms, you should move the legs and here is the technique for the move:

  • Starting with the pushup position, put the arms under the shoulders.
  • Make sure to contract the abs.
  • Pull the left knee toward the left arm.
  • Extend the left leg back to the beginning position and bring the right leg toward the right arm.
  • Keep the feet touch the floor at the beginning movement.
  • Do 15-20 reps per leg and hold the position for 15 seconds.
  • Do it 3-5 sets.

7. Plank Exercise

bodyweight exercises for shoulders - plank exercise

Planking is one of the best bodyweight exercises for shoulders and for the core. This exercise also helps you significantly in keeping the belly stronger and tight. Now keep following the instructions as below:

  • Get started with the pushup position.
  • Bend the elbows and rest the weight on the forearms, not your hands.
  • Straighten the body from the ankles to the shoulders.
  • Contract the abs and squeeze the glutes.
  • Hold that position for 30 seconds.
  • Repeat it.

8. Side Plank Exercise

bodyweight exercises for shoulders - side plank exercise

Side plank will tighten your oblique’s, abs, hips, and back. This is the technique for side plank exercise for shoulder strength.

  • Lie on the side and straighten the knees.
  • Prop the upper body on the forearm and elbow.
  • Contract the abs as tight as possible.
  • Raise the hips until the body is straight from your shoulders to the ankles.
  • Contract your abs and breathe deeply.
  • Hold the position for 30 seconds.
  • Turn around on the another side.
  • Repeat it

9. Walk The Wall

bodyweight exercises for shoulders - walk the wall

This is an incredible exercise to tighten the spine muscles as well as strengthen he body. this exercise will improve the mobility very well and here is the instruction how to practice the exercise:

  • Face away from the wall and your feet is far away from it for two feet.
  • Arch backward and put the hands on the well.
  • Arch deeper and walk down the wall.
  • Do not worry if you cannot get the hands on the ground.
  • Now, you use your core and legs to turn back the beginning position.
  • You should warm up before doing any exercise to avoid injuries.
  • You can improve the levels gradually.

10. Spider Exercise

bodyweight exercises for shoulders - spider exercise

This is a credible exercise for the mobility of the shoulders and your core. Do you want to learn more bodyweight exercises for shoulders? Keep reading the article and learn more:

  • Starting with the push-up position.
  • Reduce the body away from the floor and keep the torso is about 2-3 inches from the floor.
  • Now, you rotate the hips and reach forward to make a crawl exercise.
  • This movement looks like a spider.
  • Repeat it

11. Bridge Exercise

bodyweight exercises for shoulders - bridge exercise

If you want to improve shoulders, back, and your entire body, full bridge exercise is very useful for this goal. How to do full bridge exercise?

  • Firstly, you get down on the floor and put your back on the ground.
  • Raise your heels up close to the butt and roll up to the head.
  • Now, you arch as high as possible and hold it (as long as you can).
  • Repeat the exercise.
  • Make sure that you warm up the neck before doing this exercise.
  • You might not rest the on the head if you do it at the first time.

12. Bridge Push-up

bodyweight exercises for shoulders - bridge push-up

Similar to the above bridge exercise, bridge push-up exercise is engaged with your shoulders and arms and it will improve the mobility in the shoulders very well. so keep doing it more regularly to improve the shoulder health.

  • You begin the exercise by placing the back on the floor.
  • Put the heels up into the butt.
  • Put the hands by the head and lift it up off the floor. You get it as high as possible.
  • Reduce the body until the head touches the ground, press back.
  • Do several reps and reduce the body entirely to the floor.
  • The exercise might cause strains on the wrists so you should enhance the mobility of the wrists before exercising.
  • When doing the exercise, you should keep the pelvis as high as possible.

13. X Push-ups

bodyweight exercises for shoulders - x push-ups

This is one of the most favorite bodyweight exercises for shoulders because it challenges not only your shoulders, but also works for calves, legs, core, back, chest, and arms. How to do it?

  • Begin with the push-up position.
  • Spread the legs wide.
  • Spread the hands wide and elevate the head.
  • Straighten the back and reduce it to the floor.
  • Press back up and repeat several times.
  • During exercise, you straighten the back and put your feet and hands wider to challenge the exercise.

14. Stretching

bodyweight exercises for shoulders - stretching

Stretching is one of the most helpful exercises for shoulder strength. This is also a good practice if you have shoulder pain and you can try with the following instruction:

  • Firstly, you hold the right hand in front of the body and keep it near your waist.
  • Raise the left hand behind your elbow and put the right arm to the left, across your chest.
  • You can lower the arm if you feel pain in the shoulder.
  • Hold that position for 45 seconds.
  • Keep relaxing and do it with the another arm.
  • Do the exercise for 3-5 times on each side.

15. Stretching The Neck

bodyweight exercises for shoulders - stretching the neck

One of the best bodyweight exercises for shoulders is the releasing your neck. This move will be effective to prevent shoulder pain and you can follow this:

  • Sit your body straight and lower the chin toward the chest.
  • Now you lean your head to the left and stretch the right shoulder and on the opposite side.
  • Hold it for 50-60 seconds, keep breathing deeply and change another side.
  • Repeat the exercise 3-5 times
  • If you want it more difficult, you can raise your arm across your chest whenever it is equal to the height of the shoulder.

16. Expanding The Chest

bodyweight exercises for shoulders - expanding the chest

Bodyweight exercises for shoulders really work for your shoulder strength, especially, this tip is very simple and easy to do at home.

  • You prepare a rope, a strap, tie, or a band. Put it behind your back.
  • Hold it with the hands and draw your shoulder blades.
  • Slowly raise the chin toward the ceiling.
  • Keep your breath deeply and hold it for 10-15 seconds.
  • Relax and do it again 3-5 times.
  • You can move the hands close to the strap if you want to increase the level.

17. Exercise With Chair

bodyweight exercises for shoulders - exercise with chair

The chair is not only an item to sit down, but it can be used to exercise for shoulders. Here is the instruction:

  • Prepare a chair and sit up straight.
  • Keep your knees together and twist your torso to the right side.
  • Put the left hand outside of the right thigh.
  • Relax your shoulders and push it on the right thigh.
  • Breathe deeply and hold it for 10-15 seconds.
  • Now, you can release and change the side.
  • Do it 3-5 times on each side.

18. Stretching Your Shoulders

bodyweight exercises for shoulders - stretching your shoulders

This is one of the most effective bodyweight exercises for shoulders you should try at home. It can relieve the shoulder pain if you have.

  • Exercise 1:
  • Firstly, you stand up and hold your arms to the elbows at 90-degree angle.
  • Put the arm 90-degree angle to your body.
  • Place the hands on the door and place the foot forward when you stand up your spine and neck.
  • Lean forward like you are fighting the door.
  • Hold it for 20-25 seconds and repeat it 2-3 times.
  • Exercise 2:
  • Now, you stand up and keep the shoulders and legs wide apart.
  • Hang down the arms and interlock the fingers to face the palms down.
  • Now, you raise your arms and stretch them to the head. Face the palms toward the ceiling.
  • Hold it for 20 seconds.
  • You can hold your hands as a broomstick and raise over your head instead of interlocking the fingers.
  • Be sure that the broomstick is parallel to the floor.

19. Exercise With Door

bodyweight exercises for shoulders - exercise with door

  • Exercise 1:
  • You keep your elbow at your right angle and push your palm towards the door in front of you.
  • Hold it for 5 seconds and repeat it.
  • Exercise 2:
  • You stand up and bend your elbow as well as the wrist against the door.
  • Place your arms outwards, against the door.
  • Hold this position for 5 seconds, change the side, and repeat it.

20. Swing The Arm

bodyweight exercises for shoulders - swing the arm

This seems to be difficult, but it is one of the best bodyweight exercises for shoulders you should give a try:

  • At first, you stand the body up and put your good hand on a chair.
  • Hang down your other arm and lightly swing it, backward and toward, and circulation.
  • Repeat the exercise 5 times and you can do it 2-3 times each day to get the best effect.

21. Shoulder Crossover

bodyweight exercises for shoulders - shoulder crossover

  • Stand up, keep the shoulders and the legs wide apart.
  • Keep the right arm parallel to the floor and turn it in front of the body.
  • Keep the upper arm toward the chest.
  • Place the left hand on the right elbow and pull the right arm across the body.
  • Bend the right elbow slightly.
  • Hold it for 20 seconds and repeat each side for 3 times.

22. Clasping

bodyweight exercises for shoulders - clasping

This is an effective yoga pose for shoulder strength and you can do it to prevent the shoulder pain at home. Here is the instruction how to do it without troubles.

  • Stand up and clasp the hands behind your back.
  • Inhale and open the chest deeply.
  • Exhale and soften the knees and fold them to the floor. Release your neck slightly.
  • If you feel it is difficult, you can bend a knee and then bend the other knee.
  • Hold it for 4 breaths and repeat.

23. Dolphin Pose

bodyweight exercises for shoulders - dolphin pose

If you have ever learned yoga, this is an excellent exercise to advance the shoulders health.

  • Put the hands and knees to the wall.
  • Hold the other elbows to get the shoulder distance.
  • Then, you keep the forearms parallels to the other.
  • Raise the hips, drop your head and reach the chest to the arms.
  • Hold it for 5 deep breaths.
  • Repeat it

24. The Prayer Pose

bodyweight exercises for shoulders - the prayer pose

If you want to improve the shoulder health shortly, you should do it right here:

  • Sit down and float the arms down to the sides.
  • Now, you bend the elbows and reach the arms behind your back.
  • Press your palms like a prayer position.
  • Read the hands and breathe deeply.
  • Repeat it.

25. Eagle Pose

bodyweight exercises for shoulders - eagle pose

  • You stand up tall and put the right knee to your chest.
  • Bend your left knee across the right leg around your left leg, hook the right foot on the side of the left leg.
  • Next, you wrap your right arm under the left arm.
  • Sit down slowly and raise the arms to balance the body.
  • Reach your elbows and fingertips and keep them away from your face.
  • Breathe deeply and hold it for 5 breaths.
  • Change another side and repeat it.

26. Bow Exercise

bodyweight exercises for shoulders - bow exercise

Bodyweight exercises for shoulders will keep the shoulder healthy and strong permanently if you do it properly and bow exercise is such an activity for you:

  • Lie down, bend the knees, and grab your ankles.
  • Press your feet into the hands.
  • Keep the hip and knees wide apart.
  • Raise the chest off the ground.
  • Hold it for 5 deep breaths.
  • Repeat it.

27. Needle Threading Pose

bodyweight exercises for shoulders - needle threading pose

To enhance the shoulder health naturally, yoga will be the perfect choose for you and here is another way to do with it:

  • Reach the right arm under the body.
  • Release your temple and the right shoulder to the ground.
  • Crawl the left hand a bit over the head.
  • Hold it for 5 deep breaths.
  • Repeat the other side.

28. T-Rotation

bodyweight exercises for shoulders - t-rotation

T-rotation exercise is also an excellent move you should do every day as it strengthens the shoulders as well as increase the flexibility very well. Here is the direction how to perform it:

  • Stand and keep your knees under your hips, the wrists under your shoulders.
  • Put the left hand on your temple and put the elbow toward the floor.
  • Keep the core balance, shoulder, elbow, and upper back toward the ceiling.
  • Hold it for a count and return the starting position.
  • Bring the left elbow to the right one.
  • Repeat for 5 reps and change the opposite side.

29. 8 Point Pose

bodyweight exercises for shoulders - 8 point pose

  • To begin, you lie down on the belly.
  • Now, you reach eh right arm for 90-degree angle from the body, put the palm up.
  • Use the left hand under the left shoulder, bend the left knee.
  • You can reach the toes behind your right knee.
  • And you can reach the left arm to the ceiling and fall the hand toward the ground.
  • Hold it as long as possible.
  • Your left hand can meet the right one if you clasp it.
  • Hold and repeat it.

If you want to learn more useful tips and tricks on how to take care of your health, you might visit our main Fitness page. After reading the articles about 29 best bodyweight exercises for shoulders, I hope that you have learned the best ways to strengthen your shoulder health as well as reduce the risks of the shoulder pains effectively at home. If you have any question or any comment, please leave it below.

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The Corrective Exercises

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Exercises To Strengthen Your Neck

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