The Ultimate Shoulder Calisthenics Workout: 16 Essential Exercises

June 7, 2024
shoulder calisthenics workout

Introduction at Shoulder Calisthenics Workout

Are you looking to build strong, defined shoulders without the need for weights or gym equipment? Look no further! This ultimate shoulder calisthenics workout features 8 essential exercises that will help you achieve your goals using only your body weight.

Why Calisthenics for Shoulder Development?

Calisthenics, or body weight exercises, offer several advantages for shoulder development:

  1. Accessibility: You can perform these exercises anywhere, anytime, without the need for special equipment.
  2. Functional strength: Calisthenics exercises mimic real-world movements, helping you build functional strength that translates to daily activities.
  3. Balanced development: By using your own body weight, you engage stabilizer muscles, promoting balanced shoulder development and reducing the risk of injury.

16 Essential Shoulder Calisthenics Exercises

1. Pike Push-Ups

Pike push-ups target your anterior deltoids, the front part of your shoulders. To perform:

  1. Start in a plank position with your feet together and hands slightly wider than shoulder-width apart.
  2. Lift your hips, forming an inverted V shape with your body.
  3. Lower your head towards the ground by bending your elbows, then push back up to the starting position.

Aim for 3 sets of 8-12 repetitions.

2. Handstand Push-Ups

Handstand push-ups are an advanced exercise that targets your entire shoulder region. To perform:

  1. Begin in a handstand position with your feet against a wall for support.
  2. Lower your head towards the ground by bending your elbows, then push back up to the starting position.

If you’re new to handstand push-ups, start with 3 sets of 3-5 repetitions and gradually increase as you build strength.

3. Inverted Rows

Inverted rows target your posterior deltoids, the back part of your shoulders. To perform:

  1. Find a sturdy bar or railing that can support your weight.
  2. Hang from the bar with your body straight, feet together, and arms fully extended.
  3. Pull your chest towards the bar by squeezing your shoulder blades together, then lower back down to the starting position.

Aim for 3 sets of 10-15 repetitions.

4. Lateral Plank Walks

Lateral plank walks engage your lateral deltoids, the side part of your shoulders. To perform:

  1. Start in a plank position with your hands directly under your shoulders.
  2. Step your right hand and foot out to the side, followed by your left hand and foot.
  3. Continue alternating sides for the desired number of repetitions.

Perform 3 sets of 10-15 steps in each direction.

5. Shoulder Taps

Shoulder taps are a great exercise for shoulder stability and core engagement. To perform:

  1. Begin in a plank position with your hands directly under your shoulders.
  2. Lift your right hand and tap your left shoulder, then return to the starting position.
  3. Repeat with your left hand tapping your right shoulder.

Perform 3 sets of 15-20 taps on each side.

6. Crab Walks

Crab walks target your entire shoulder girdle and improve mobility. To perform:

  1. Sit on the ground with your hands behind you, fingers pointing towards your feet.
  2. Lift your hips off the ground, forming a “table-top” position.
  3. Walk forward by moving your right hand and left foot, followed by your left hand and right foot.
  4. Continue alternating sides for the desired distance.

Perform 3 sets of 20-30 steps.

7. Scapular Push-Ups

Scapular push-ups focus on your serratus anterior, a key muscle for shoulder health and stability. To perform:

  1. Start in a plank position with your hands directly under your shoulders.
  2. Keeping your arms straight, protract your shoulder blades by pushing your upper back towards the ceiling.
  3. Retract your shoulder blades, returning to the starting position.

Perform 3 sets of 12-15 repetitions.

8. Wall Slides

Wall slides improve shoulder mobility and posture. To perform:

  1. Stand with your back against a wall, feet shoulder-width apart, and arms raised to shoulder height with elbows bent at 90 degrees.
  2. Slide your arms up the wall as high as possible while keeping your back and arms in contact with the wall.
  3. Slowly lower your arms back to the starting position.

Perform 3 sets of 10-12 repetitions.

9. Diamond Push-Ups

Diamond push-ups primarily target your triceps but also engage your anterior deltoids. To perform:

  1. Begin in a plank position with your hands close together, forming a diamond shape with your index fingers and thumbs.
  2. Lower your chest towards your hands by bending your elbows, keeping them close to your body.
  3. Push back up to the starting position.

Aim for 3 sets of 8-12 repetitions.

10. Bodyweight Face Pulls

Bodyweight face pulls target your posterior deltoids and improve shoulder posture. To perform:

  1. Secure a resistance band to a sturdy anchor point at shoulder height.
  2. Grasp the band with both hands, palms facing each other, and step back until there is tension in the band.
  3. Pull the band towards your face, keeping your elbows high and squeezing your shoulder blades together.
  4. Slowly return to the starting position.

Perform 3 sets of 12-15 repetitions.

11. Plank Tap Push-Ups

Plank tap push-ups combine shoulder stability and push-up variations. To perform:

  1. Start in a plank position with your hands slightly wider than shoulder-width apart.
  2. Lower your chest towards the ground by bending your elbows.
  3. As you push back up, lift your right hand and tap your left shoulder.
  4. Return your right hand to the ground and repeat the push-up, this time tapping your right shoulder with your left hand.

Perform 3 sets of 6-10 repetitions on each side.

12. Prone Y-T-I Raises

Prone Y-T-I raises target your posterior deltoids, upper back, and shoulder stabilizers. To perform:

  1. Lie face down on the ground with your arms extended overhead, forming a “Y” shape.
  2. Lift your arms off the ground, squeezing your shoulder blades together, then lower back down.
  3. Next, move your arms to a “T” shape, perpendicular to your body, and repeat the lifting motion.
  4. Finally, move your arms to an “I” shape, alongside your body, and lift.

Perform 3 sets of 8-10 repetitions of each position.

13. Inchworm Walk with Push-Up

Inchworm walks with push-ups provide a dynamic shoulder workout while also engaging your core. To perform:

  1. Stand with your feet hip-width apart, then hinge at your hips and place your hands on the ground.
  2. Walk your hands forward until you’re in a plank position.
  3. Perform a push-up, lowering your chest towards the ground and pushing back up.
  4. Walk your feet forward to meet your hands, then repeat the sequence.

Perform 3 sets of 6-8 repetitions.

14. Seated Dips

Seated dips primarily target your triceps but also engage your anterior deltoids. To perform:

  1. Sit on a bench or sturdy chair with your hands gripping the edge, fingers pointing forward.
  2. Slide your buttocks off the bench, supporting your weight with your arms.
  3. Lower your body by bending your elbows, keeping them close to your body.
  4. Push back up to the starting position.

Perform 3 sets of 10-15 repetitions.

15. Downward Dog Push-Ups

Downward dog push-ups target your anterior deltoids and upper back. To perform:

  1. Start in a downward dog yoga position with your hands and feet on the ground, hips lifted high.
  2. Lower your head towards the ground by bending your elbows.
  3. Push back up to the starting position.

Perform 3 sets of 8-12 repetitions.

16. Reverse Plank Shoulder Taps

Reverse plank shoulder taps challenge your posterior deltoids and core stability. To perform:

  1. Sit on the ground with your legs extended and your hands slightly behind you, fingers pointing towards your feet.
  2. Lift your hips off the ground, forming a straight line from your head to your heels.
  3. Lift your right hand and tap your left shoulder, then return to the starting position.
  4. Repeat with your left hand tapping your right shoulder.

Perform 3 sets of 10-15 taps on each side.

Putting It All Together

To create a comprehensive shoulder calisthenics workout, perform these exercises in a circuit, completing one set of each exercise before moving on to the next. Rest for 60-90 seconds between circuits.

As you progress, increase the number of repetitions, sets, or decrease the rest time to continue challenging your shoulders.

Conclusion at Shoulder Calisthenics Workout

Incorporating these 8 essential shoulder calisthenics exercises into your routine will help you build strong, defined shoulders without the need for weights or gym equipment. Remember to focus on proper form, engage your core, and listen to your body to avoid injury.

Start your ultimate shoulder calisthenics journey today and share your progress with us! If you have any questions or want to learn more about calisthenics training, visit our website for additional resources and workouts.