Build Strength by Using Bodyweights: Shoulders

Purpose: Bodyweight exercises may improve strength, joint mobility, and cardiovascular health.

Background

Please review the WavyFields topic “Build Strength by Using Bodyweights” for a detailed Background section about bodyweights.

Practice: These bodyweight exercises may help someone to build strength of the shoulder muscles.

These bodyweight exercises work many more muscles than the muscle groups listed. The muscle group names that are listed next to each exercise are the main muscles that are emphasized by the exercise.

Classic Push Ups

Muscles: Pectorals, triceps, deltoids, shoulders, core.
Difficulty: 1-4.
Perform: Lie down on the stomach with feet together and hands directly below the shoulders. Slowly push up from this position. Then, slowly lower back down until the chest touches the ground.
Pointers: Throughout the movement, the body should remain in a straight line. The pelvis should not drop to the ground and the butt should not stick up in the air.
Decrease difficulty: Decrease difficulty by placing hands on an elevated surface such as a wall, counter top, or coffee table. The higher the surface that is pushed off from, the easier the exercise will be.
Increase difficulty: Increase difficulty by placing the feet on an elevated surface such as a book, coffee table, or couch. The higher the feet are elevated, the harder the exercise will be.
Variation: N/A.
Video Demonstration:

Wide Grip Push Ups

Muscles: Pectorals, shoulders, triceps, core.
Difficulty: 2-3.
Perform: Lie down on the stomach with feet together and hands farther than shoulder-width apart. Slowly push up from this position. Then, slowly lower back down until the chest touches the ground.
Pointers: Throughout the movement, the body should remain in a straight line. The pelvis should not drop to the ground and the butt should not stick up in the air.
Decrease difficulty: Decrease difficulty by placing hands on an elevated surface such as a wall, counter top, or coffee table. The higher the surface that is pushed off from, the easier the exercise will be.
Increase difficulty: Increase difficulty by placing feet on an elevated surface such as a book, coffee table, or couch. The higher the feet are elevated, the harder the exercise will be.
Variation: N/A.
Video Demonstration:

Narrow Grip Push Ups

Muscles: Triceps, pectorals, shoulders, core.
Difficulty: 2-4.
Perform: Lie down on the stomach with feet together and hands six inches apart. Slowly push up from this position. Then, slowly lower back down until the chest touches the ground.
Pointers: Throughout the movement, the body should remain in a straight line. The pelvis should not drop to the ground and the butt should not stick up in the air.
Decrease difficulty: Decrease difficulty by placing hands on an elevated surface such as a wall, counter top, or coffee table. The higher the surface that is pushed off from, the easier the exercise will be.
Increase difficulty: Increase difficulty by placing feet on an elevated surface such as a book, coffee table, or couch. The higher the feet are elevated, the harder the exercise will be.
Variation: N/A.
Video Demonstration:

Bouncing Push Ups

Muscles: Pectorals, triceps, deltoids, core.
Difficulty: 3.
Perform: Lie down on the stomach with feet together and hands directly below shoulders. Now, push up with enough explosive power so that the hands come off the ground at the top of the movement.
Pointers: Throughout the movement, the body should remain in a straight line. The pelvis should not drop to the ground and the butt should not stick up in the air.
Decrease difficulty: Decrease difficulty by placing the hands on an elevated surface such as a wall, counter top, or coffee table. The higher the surface that is pushed off from, the easier the exercise will be.
Increase difficulty: Increase difficulty by placing feet on an elevated surface such as a book, coffee table, or couch. The higher the feet are elevated, the harder the exercise will be.
Variation: N/A.
Video Demonstration:

Mountain Climber Push Ups

Muscles: Shoulders, abs, core.
Difficulty: 2.
Perform: Lie down on the stomach with feet together and hands directly below shoulders. Slowly push up from this position. Now, raise the right knee to the chest and then lower it back to the starting position. Then, raise the left knee to the chest and then lower it back to the starting position.
Pointers: N/A.
Decrease difficulty: N/A.
Increase difficulty: N/A.
Variation: N/A.
Video Demonstration:

Dive Bomber Push Ups

Muscles: Pectorals, triceps, deltoids, core.
Difficulty: 3-4.
Perform: Kneel on the ground with feet hip-width apart and place hands on the ground shoulder-width apart. Now, raise onto the toes and raise the hips as high as possible so that the body is in the shape of an inverted V. Next, keep the legs straight while the hips are lowered back towards the ground. Allow the arms to bend as the body is pushed forward and allow the chest to nearly graze the floor. Then, push the body forward until the arms are fully extended. At this point, the face should be looking forward and above the rest of the body. Hold this position and then reverse direction until back in the inverted V position.
Pointers: Keep the back flat, arms and legs straight, and knees unlocked.
Decrease difficulty: N/A.
Increase difficulty: N/A.
Variation: N/A.
Video Demonstration:

Pike Push Ups

Muscles: Shoulders, triceps.
Difficulty: 2-4.
Perform: Stand with feet together. Now, bend over and place hands on the ground in front of the body, about five hand lengths away from the toes. Keep the arms shoulder-width apart. Next, bend at the hips to form a 90-degree angle between the torso and legs. Then, bend the arms at the elbow, keep the back straight and butt in the air, and lower the body until the head is a couple inches from the ground between the hands. Push the body forward and try to get the legs to be as straight as they can. Then, push the body back up to the starting position.
Pointers: N/A.
Decrease difficulty: N/A.
Increase difficulty: Increase difficulty by placing hands on a raised surface so that the head can come down beneath the hands.
Variation: N/A.
Video Demonstration:

Overhead Press

Muscles: Shoulders, traps, triceps.
Difficulty: 1-4.
Perform: For this exercise, a heavy household item, such as a backpack or bag of books, will be needed. Stand with feet shoulder-width apart and bring the heavy household item to the chest. Keep the abs tight and back straight and press the item straight over the head until the arms are locked. Once the item is at the top, shrug the shoulders up as high as possible and hold this position for 1-2 seconds. Lower the object back to the chest.
Pointers: Keep the wrists stacked above the elbows.
Decrease difficulty: Decrease difficulty by using a lighter item.
Increase difficulty: Increase difficulty by using a heavier item.
Variation: N/A.
Video Demonstration:

Superman T’s

Muscles: Rear deltoids, lower back.
Difficulty: 2-3.
Perform: Lie down on the stomach with arms straight out to either side and thumbs pointed up. Now, lift the shoulders and head off of the ground and raise the arms as high as they can go. Hold the arms at the top of the movement for three seconds while squeezing the shoulders. Then, slowly lower back to the starting position.
Pointers: Keep the wrists stacked above the elbows.
Decrease difficulty: N/A.
Increase difficulty: N/A.
Variation: N/A.
Video Demonstration:

Lateral Shoulder Raises

Muscles: Shoulders, side deltoids.
Difficulty: 1-4.
Perform: Stand with feet shoulder-width apart and arms down at the sides. Keep the elbows straight and palms down as both arms are raised straight out to either side until they are in line with the shoulders. Hold this position for two seconds and then slowly lower the arms back to the sides.
Pointers: At the height of the movement, rotate the thumbs slightly downwards to the ground.
Decrease difficulty: N/A.
Increase difficulty: Increase difficulty by holding heavy household items.
Variation: N/A.
Video Demonstration:

Bent-Over Lateral Shoulder Raises

Muscles: Shoulders, rear deltoids.
Difficulty: 1-4.
Perform: Stand with feet shoulder-width apart and arms down at the sides. Now, bend over at the waist to about a 45-degree angle, while keeping the back straight. Keep the elbows straight and the palms down as both arms are raised straight out to either side until they are in line with the shoulders. Hold this position for two seconds and then slowly lower the arms back to the sides.
Pointers: N/A.
Decrease difficulty: N/A.
Increase difficulty: Increase difficulty by holding heavy household items.
Variation: N/A.
Video Demonstration:

Front Shoulder Raises

Muscles: Shoulders, front deltoids.
Difficulty: 1-4.
Perform: Stand with feet shoulder-width apart and arms down at the sides. Keep the elbows straight and the palms down as both arms are raised straight out in front of the body until they are in line with the face. Hold this position for two seconds and then slowly lower the arms back to the sides.
Pointers: N/A.
Decrease difficulty: N/A.
Increase difficulty: Increase difficulty by holding heavy household items.
Variation: N/A.
Video Demonstration:

Let Me Ins

Muscles: Lats, biceps, forearms, rear deltoids.
Difficulty: 1-4.
Perform: For this exercise, a sturdy object, such as a door, will be needed to support the weight of the body. Face the outer, side edge of an open door. Grab the doorknobs on each side with the hands. Place the feet on each side of the door with the heels directly aligned below the doorknobs. Bend at the knees and then lean back until the arms are straight. Keep the spine straight and thighs locked at a 90-degree angle as the chest is pulled forward until it touches the outer, side edge of the door. Squeeze the shoulder blades together and then lower the body back down slowly.
Pointers: N/A.
Decrease difficulty: N/A.
Increase difficulty: Increase difficulty by placing feet on an elevated surface.
Variation: Holding onto the outer edge of the table with a wider grip will put more emphasis on the lats. Holding onto the outer edge of the table with a narrower grip will put more emphasis on the biceps.
Video Demonstration:

Resources: Below are additional resources that may help someone to build strength by using bodyweights.

Books

You Are Your Own Gym: The Bible of Bodyweight Exercises by Mark Lauren and Joshua Clark

Websites

The website of Mark Lauren, containing paid courses and free bodyweight videos

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