5 Best Bodyweight Exercise for Shoulders at Home

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This bodyweight exercise for the shoulders is easier than you think. So you will strengthen and build your shoulders at home with your bodyweight, without machines, without dumbbells or barbells. But wait? What, with the bodyweight? Don’t need dumbbells? Yes, of course not because you would do without equipment.

It’s an effective exercise technique to challenge your muscles anywhere. In addition, weight training not only affects strength but also changes your appearance and improves your posture. But if you don’t know the right exercises to target your shoulders using weight, read this article thoroughly!


So how important is the shoulder do you think? Your shoulder muscles consist of three heads, the anterior, medial, and posterior deltoid muscles. When you do push-ups or plank exercises, you involve these three parts of the shoulder muscles to train the upper body.

In addition, the men train their shoulders to get strong arms. But actually, everyone needs a strong shoulder because this part is unstable and prone to injury. Having strong and flexible shoulders certainly facilitates your life. But most people don’t pay attention to the role of their shoulders in every activity.

Just think about it, almost all your activities require shoulder strength, like picking things from one place to another or just cleaning the house. So because it has a good range of motion, the shoulder is very vulnerable to injury. Therefore, you need to strengthen and train your shoulder flexibility for the better.

Related: 5 Powerful Bodyweight Bicep Exercise at Home

Best Bodyweight Exercise for Shoulders at Home.

To get a stronger and bigger shoulder without equipment, you can try the exercises listed below. It’s a valuable technique for building shoulders from home. So if you can’t go to the gym, now that’s not a problem!

1. Incline Push-ups.

Again and again, you will do push-ups, but this is a little different. This exercise will be doing with the upper body is higher than the lower body. Before you begin, make sure your body is fully straight and your core is involved.

To get an extra challenge, keep your hands close, or if it’s too hard, kneel on the ground. Also, make sure your chest is just above the edge of any surface to target pectorals, deltoids, and triceps. For this exercise, do it in 3 sets with 10 to 12 reps.

2. Handstand Push-ups.

Does this look difficult? For beginners, this exercise may look daunting. So you can try the Feet Up Trainer first before coming here. So handstand push-ups are exercises to increase upper body strength, for advanced. To make it easy, use the walls when your body is pressing and maintaining position. Complete in 2 sets with 8 to 10 reps.

This exercise is useful to strengthen the shoulder muscles, protect the joints, and prevent shoulder injuries. Also at the same time, handstand exercises will strengthen the muscles of the chest, arms, and back. In addition, when your body is upside down, this exercise also increases your core strength. So during exercise, you have to engage and keep your core strong to support the spine.

Also, you will increase the strength of your glutes and the stability of your body. So when you push your body up, you will press glutes to keep your body stable and straight.

Related: Best Bodybuilding Exercises at Home Without Equipment

3. Pike Push-ups.

If handstand push-ups are still quite difficult, try this exercise. During movement, make sure your core remains tight and keep your spine neutral. To make it more challenging, bring your elbows closer to your body to get a better shape. Finally, make sure your head is straight parallel to your back and look towards your legs behind. For pike push-ups, finish in 3 sets with 10 to 12 reps.

4. Plank to Down Dog.

This is a great exercise to strengthen and gain shoulder flexibility. The benefits of this exercise are strengthening the wrists, back, hamstrings, and calves. Also, you will get full-body exercises here. Do it slowly and finish in 5 sets with 20 reps.

5. Elevated Push-ups.

There are two ways you can target two different muscles here. First, if your target is the shoulder, do it with your hands wider than the shoulders. Second, if triceps are your target, do it with your hands shoulder-width wide. Do it with a neutral back, head towards the ground, and look back. If you’re just trying first, protect yourself by doing it on the mat. Complete this exercise in 2 sets with 10 reps.

Related: 5 Best Bodyweight Exercises for Hamstrings


The shoulder is the single most flexible joint but is also prone to injury. So it’s crucial to keep your shoulders strong and stable all the time. Therefore, this bodyweight exercise will help you to get broad and fantastic shoulders. No dumbbells or barbells here because all you need is your bodyweight and walls. So if you are used to lifting weights, this exercise is easy. But if you’re a beginner, it’s a great start to build a solid base before getting into the gym.

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