When it comes to building upper body strength, the shoulders are one of the most important muscles to work on. Strong shoulders not only improve posture and overall appearance but also support the arms, neck, and back. While weightlifting is a common way to strengthen the shoulders, bodyweight exercises can also be very effective. In this article, we will explore the top bodyweight shoulder exercises for building strength.

Push-ups 

Push-ups are one of the best bodyweight shoulder exercises for beginners who want to strengthen their shoulders. This exercise works the chest, triceps, and shoulders simultaneously. To perform a push-up, start in a plank position with your hands shoulder-width apart. Lower your body until your chest almost touches the ground, and then push back up to the starting position. Repeat for as many repetitions as you can manage.

Pike Push-ups

For those who have advanced past the basic push-up, pike push-ups are great intermediate bodyweight shoulder exercises for building shoulder strength. These bodyweight shoulder exercises target the anterior deltoids, which are responsible for raising the arms forward. To perform a pike push-up, start in a downward dog position with your hands and feet on the ground, forming an inverted V-shape. Lower your head towards the ground by bending your elbows, and then push back up to the starting position.

Handstand Push-ups 

Handstand push-ups are advanced bodyweight shoulder exercises that require a lot of upper body strength and balance. These bodyweight shoulder exercises target the shoulders and triceps, as well as the core muscles. To perform a handstand push-up, start in a handstand position against a wall. Lower your body by bending your elbows, and then push back up to the starting position. If you are unable to do a handstand, start with pike push-ups until you build up the strength and balance to perform the handstand push-up.

Plank Shoulder Taps 

Plank shoulder taps are great bodyweight shoulder exercises for improving shoulder stability and core strength. This exercise targets the muscles in the shoulders and back, as well as the abs. To perform plank shoulder taps, start in a plank position with your hands shoulder-width apart. Tap your left shoulder with your right hand, and then return to the starting position. Repeat on the other side, and continue alternating for as many repetitions as you can manage.

Diamond Push-ups 

Diamond push-ups are an advanced version of the standard push-up that targets the triceps and shoulders. This exercise is great for building upper body strength and improving overall shoulder stability. To perform a diamond push-up, start in a plank position with your hands close together, forming a diamond shape with your thumbs and index fingers. Lower your body until your chest almost touches the ground, and then push back up to the starting position.

Pike Shoulder Press 

Pike shoulder press is an advanced exercise that targets the deltoids, which are the muscles responsible for lifting the arms sideways. These bodyweight shoulder exercises also strengthen the core muscles and improve overall balance. To perform a pike shoulder press, start in a downward dog position with your hands and feet on the ground, forming an inverted V-shape. Lower your head towards the ground by bending your elbows, and then push back up to the starting position.

Wall Walks 

Wall walks are an advanced exercise that targets the muscles in the scapula and traps, which are important for shoulder stability and proper posture. This exercise also improves upper body strength and flexibility. To perform a wall walk, start in a plank position with your feet against a wall. Slowly walk your hands towards the wall, lifting your feet off the ground as you go. When you reach the wall, walk your hands back to the starting position, and then repeat for as many repetitions as you can manage.

Bodyweight Shoulder Shrugs 

Bodyweight shoulder shrugs are an isometric exercise that targets the muscles in the shoulders and upper back. This exercise helps improve shoulder stability and posture. To perform bodyweight shoulder shrugs, stand with your feet shoulder-width apart and your arms at your sides. Lift your shoulders towards your ears and hold the position for as long as you can. Release and repeat for several repetitions.

Reverse Plank Shoulder Taps 

Reverse plank shoulder taps are a great exercise for strengthening the shoulders, core, and back muscles. This exercise also improves overall stability and balance. To perform a reverse plank shoulder tap, start in a reverse plank position with your hands and feet on the ground, facing upwards. Tap your left shoulder with your right hand, and then return to the starting position. Repeat on the other side, and continue alternating for as many repetitions as you can manage.

Pike Handstand Shoulder Taps 

Pike handstand shoulder taps are an advanced exercise that requires a lot of upper body strength and balance. This exercise targets the shoulders, triceps, and core muscles, and improves overall stability. To perform a pike handstand shoulder tap, start in a downward dog position with your feet against a wall. Slowly walk your hands towards the wall, lifting your feet off the ground as you go. When you reach the wall, tap your left shoulder with your right hand, and then return to the starting position. Repeat on the other side, and continue alternating for as many repetitions as you can manage.

Conclusion:

Bodyweight shoulder exercises are a great way to strengthen the shoulders without the need for weights or equipment. These exercises can be done anywhere, anytime, and are suitable for people of all fitness levels. By incorporating these top bodyweight shoulder exercises into your workout routine, you can improve shoulder stability, posture, and overall upper body strength. Remember to always warm up properly and listen to your body to avoid injury. Learn Ultimate Bodyweight Bicep Exercises.