Bodyweight Exercises for Shoulders

Shoulders are a tough muscle group to target with bodyweight movements. The shoulders come into play as stabilizers muscles for all upper body bodyweight movements. However, some movements work the shoulders better than others.

Here are some of the top shoulder exercises you can do with just your bodyweight:

Hindu Pushups/ Dive Bombers

Hindu Pushups and Dive Bombers were made famous by a guy named Matt Furey. The hindu pushups got their name because Mr. Furey claimed they were one of the three bodyweight movements used by Indian wrestlers back in the day.

Hindu pushups are a great movement, especially if you want to isolate your shoulders. They also work great because they hit your chest from three different angles at once: upper chest, middle chest, and lower chest.

Pretty cool.

The Dive Bomber is a tougher variation of the Hindu Pushup. Here’s how to each of the movements:

Decline Pushups

Decline pushups are simply a variation of the pushups where you place your feet on a surface and your hands on the floor to perform the pushup. The higher the surface, the more stress you will place on your shoulders.

Here’s how to perform them:

Shoulder Press Pushups

Shoulder press pushups, also known as elevated pike pushups, are a cross between decline and handstand pushups. Place your feet on a bench or sturdy surface. Keep them straight. Instead of the diagonal position of your body as in the decline pushup, you want to keep your upper body perpendicular to the floor.

This way you place maximum stress on your shoulders. Keep your legs straight as you drop your body towards the floor, and push up. Here’s a video:

Dips

Dips are a great chest and triceps builder. They’re also tough on the shoulders. To target your shoulders, lean forward more, and do short reps like these:

Handstand Pushups

The best shoulder movement out there using just your bodyweight is the handstand pushup. This movement requires a whole separate article. Not to worry, I got one right here. Click here to read my handstand pushup article.

All of these bodyweight movements (and more) have been used by Craig Ballantyne to create his bodyweight-only Turbulence Training workouts. If your goal is to lose fat and build muscle using just your bodyweight, then I strongly urge you to grab a copy of one of Craig’s bodyweight workouts. Click here to learn more about his Craig Ballantyne’s bodyweight workouts.

3 Reasons to Grab the Turbulence Training Bodyweight deluxe package Today:

• You can train your entire body in under 30 minutes. Most people claim that they don’t have time to workout, well with Craig’s Workouts you no longer have lack of time as your excuse
• Did you see all the exercises he’ll teach you? Whether you’re and advanced trainee, or a complete beginner. Craig’s workouts WILL challenge you.
• Bodyweight exercises are safer on your joints and lower back. This is a perfect alternative to heavy weight training.

Click here to learn more about his Craig Ballantyne’s bodyweight workouts.

Pros and Cons of Turbulence Training Bodyweight Workouts

Pros

• You’ll save lots of money on gym memberships. All the workouts can be done in the comfort of your own home, backyard, or garage gym.
• You’ll no longer have to do long, boring cardio. Craig combines high intensity bodyweight training and interval training to blast the fat off your body.
• You won’t have to buy any expensive equipment at all. This will save you even more money! The stability ball and chinup bars Craig recommends are a fraction of the cost of those ridiculous infomercial products.

Cons

• You will need some equipment. As mentioned in the last point above, you need stability balls and chinup bars.
• Some of the workouts are too intense. But Craig shows you how to make a workout easier and harder, based on your fitness levels.

Click here to learn more about his Craig Ballantyne’s bodyweight workouts.