TOP 40 Bodyweight Shoulder Exercises – Ultimate Guide

TOP 40 Bodyweight Shoulder Exercises – Ultimate Guide

Today we’re going to show you the TOP 40 Bodyweight Shoulder Exercises – Ultimate Guide to grow your Shoulders, without any equipment. Shoulders bodyweight building is all about strength, balance and control. Very important is that, before even starting this, make sure you have a great and solid handstand.

The best way to master handstand, is to break down strength and balance into seperate components. Train them individually, and then start training them together. We’ll start building this up with the first 5 exercises, then we’ll continue with the Top 40 Bodyweight Shoulder Exercises – Ultimate Guide.

Exercise 1 – Elevated Pike Pushups

Top 40 Bodyweight Shoulder Exercises - Ultimate Guide

This is a great intro pressing exercise that’s going to really strengthen your shoulders and triceps, getting you stronger in that pressing angle to prepare you for the real handstand pushup. If you starting now, and pressing in that angle, this exercise is a great intro.

TOP 40 Bodyweight Shoulder Exercises - Ultimate Guide 169TOP 40 Bodyweight Shoulder Exercises - Ultimate Guide 170

It’s easier because you pushing only a portion of your bodyweight, while keeping away the balance factor. This way, it will be much easier for you to apply balanced handstand, when you’re ready. Do 15 reps of this exercise before you move on.

First, you put your feet up on an elevated position. You walk back while your legs stuck and straight between them. Your hips must be in the highest position. You allow your elbows go down and your head forward. Before your head touches down, you bring your body to the starting position. You repeat the process. All of your strength on your hands and fingers, so that you can stop the movement towards the floor, and bring your body back. This is the Elevated Pike Pushups. You can check more in the video after exercise 5.

Check this out:

Exercise 2 – Handstand Pushups

Top 40 Bodyweight Shoulder Exercises - Ultimate Guide

When you’re done with your Elevated Pike Pushups, you want to go straight for the Handstand Pushups. With this exercise, you put your legs up to the wall, with your stomach facing the wall. This simulates the actual position of the handstand pushup.

Here, you use your full bodyweight, so it requires all the strength need for the handstand pushup, but without the balancing. It’s the intermediate exercise, if we could say. By that, you can focus on getting more reps, that will build your strength even more, before you go to the actual exercise. Here, you’re against the wall. Try to do 15 reps with perfect form with this exercise, before you move on.

Get as close as you can to the wall, stare in between your hands, press on your hands and fingertips so that you don’t fall, and start descending. When your elbows out, then press back up, while pressing with your hands. Your body must be absolutely straight.

Check this out:

Exercise 3 – Handstand Press

Top 40 Bodyweight Shoulder Exercises - Ultimate Guide

Here is the final stage of Handstand Pushups and you have to combine also the balancing.

When you start to implement balancing into strength, this can lead you to a whole new level. It’s the combination of the first and second exercise – together – the elevated pike pushups and the handstand pushups against the wall. Here, you want to start training without the wall, in order to accomplish balancing and make it perfect. With this exercise your goal is to do 10 reps. You can use the wall if you want, but here the goal is to do this without the wall, so that you can develop your balance. Ok let’s begin.

You start almost like you did in the elevated pike pushups exercise, but now, feet on the floor. Hips up – begin to press forward – start lifting your hips up. Core tight – forward motion – and legs up. Shoulders shouldn’t pass your elbows. Don’t bent your arms. Here the most important is the press.

Check this out:

Exercise 4 – L-Sit to Handstand

Top 40 Bodyweight Shoulder Exercises - Ultimate Guide

Now things getting serious. This exercise incorporates strength, concentric portion and control. You’ll learn to control your core and balance to press up and then descending back down slowly. Here you’ll combine the elevated pike pushups, handstand pushups and handstand press, all together. Everything you learned from the previous exercises will be utilized here. Here you need to have a really solid balance. A great thing is, that even you lose your balance and you start to come down, you still engaging all of your core muscles, as well as abs and arms. The goal is to do 4 reps. Check more in the video below after Exercise 5.

Check this out:

Exercise 5 – Negative Handstand Pushups

Top 40 Bodyweight Shoulder Exercises - Ultimate Guide

If you can’t do a more advanced exercise, all you have to do is the negative of this particular exercise.

Doing a negative of an exercise, gives you the ability to pass from all positions of the actual exercise, so you been comfortable, plus, it will build more strength, so that you can attempt the actual exercise later. This negative exercise is the hardest from all 4 exercises above, also the best! It requires the most balance. These first 5 exercises is all you need to master your handstand pushups. It utilizes all the previous components. Check on the video below.

Exercise 6 – Hand Walk

Top 40 Bodyweight Shoulder Exercises - Ultimate Guide

One of the Top 40 Bodyweight Shoulder Exercises is the Hand Walk. After the 5 exercises above, you now probably are able to Handstand a lot easier than before. And here is where the Hand Walk takes place. The only thing you have to do is, follow the instructions from the 5 exercises above, without doing pushups. By that, you’ll be able to Handstand and do a Hand Walk around. When you’re in a good level and you feel quite comfortable Hand Walking around, you can implement, if you want, some pushups into your Hand Walk, and by that, you have the combination of all 6 exercises, up to now. Take a look in the video below.

Exercise 7 – Single Arm Plank

Top 40 Bodyweight Shoulder Exercises - Ultimate Guide

The Single Arm Plank challenges a lot your shoulders, more than the basic plank. And that happens because your actual goal with the Single Arm Plank is, to take one of your hands away while doing the basic plank exercise. By that, you’re doing the Single Arm Plank, which activates your Shoulders, Abs and Core of your body, to a whole new level. One of the best exercises of the Top 40 Bodyweight Shoulder Exercises, because it’s easy to execute, but very challenging at the same time. Watch the video below:

Exercise 8 – Side Plank

Top 40 Bodyweight Shoulder Exercises - Ultimate Guide

For those who already know the Side Planks, they maybe think that this exercise is only for side abs. But they’re wrong! Yes, this exercise is for side abs, but it’s also a great exercise for shoulders! Let’s take it from the beginning!

You lie on your side, you put one foot on top of the other one, and you put your elbow underneath your armpits. Your upper arm must be pointing straight down into the floor. You want your supporting arm to be on 90 degrees angle. Engage your core and glutes and pull yourself up off the floor. Repeat that as many times as you can. Great exercise for abs, core, glutes and the supporting shoulder as well.

Exercise 9 – Decline Pushups

Top 40 Bodyweight Shoulder Exercises - Ultimate Guide

Decline Pushups. A very good exercise to hit your Shoulders and Chest, at the same time!

It’s the very classic way you do your pushups, but for the decline pushups, you have to climb your feet on something that will elevate your body into a straight line while your stretched arms hitting the floor. Your hands should be wide enough to form a 90 degree angle in your elbow. Straight line as a plank and go up and down as you breathing out as you come back up.

Exercise 10 – Dips

Top 40 Bodyweight Shoulder Exercises - Ultimate Guide

As we did with Decline Pushups, we’ll hit again Shoulders and Chest, together, with Dips.

We will train both upper and lower pecs through shoulders. We bring the arm across the body closer to the midline, like the press bench. We hit anterior deltoids and clavicular, also triceps will be involved. You want to find a Dip Rack or any Pair of Parallel Bars.

Watch the detailed video below:

Exercise 11 – Wheelbarrow Walk

Top 40 Bodyweight Shoulder Exercises - Ultimate Guide

Now, Wheelbarrow Walk is like Decline Pushups, but now you need a person to hold your feet elevated as you walk with your hands. The fact, that sometimes you’re not synchronized with the person who holds your feet as you walk, makes this exercise more competitive, because you have sometimes to drag the other person, and this adds some difficulty in the actual exercise. If you want to make it a bit more advanced as you go, add a few planks and/or pushups on the go, if you wish.

Exercise 12 – Dive Bomber Pushups

Top 40 Bodyweight Shoulder Exercises - Ultimate Guide

An underestimated and underutilized exercise. You start off on all fours, kneeling with your hands on the ground, beneath your shoulders, you do the pike position (in exercise 1) but a bit more wider than the usual pike. Down your head a little bit, open up your shoulders. Make sure you have a nice grip on the ground.

Check this out:

Exercise 13 – Hindu Pushups

Top 40 Bodyweight Shoulder Exercises - Ultimate Guide

Hindu Pushups is a variation which is very similar to Dive Bomber Pushups, but a bit easier. You start on the same way as Dive Bomber Pushups (Wide Pike position). See the differences and what’s better for you in the detailed video below:

Exercise 14 – Archer Pullups

Top 40 Bodyweight Shoulder Exercises - Ultimate Guide

One more great exercise in the Top 40 Bodyweight Shoulder Exercises.

This exercise will help you progress beyond the classic Lateral Arm Pullups.

This exercise involved the T-Style Method, the V-Style Pullups, Rotation, and Width of Grip. By the way, if you’re looking for a reliable and easy to use Power Tower, here is the one i use too.

Exercise 15 – Australian Pullups

Top 40 Bodyweight Shoulder Exercises - Ultimate Guide

Australian Pullups is a great exercise for increasing your strength, and as a result, you take more reps. Here, combined with shoulders, you’ll also engage your biceps, forearms and back muscles. You’ll take the full range of motion – from narrow to wide and all angles, so that you can activate all the muscles mentioned above. Check the video below:

Exercise 16 – Skin the Cat

Top 40 Bodyweight Shoulder Exercises - Ultimate Guide

Skin the Cat is an amazing Calisthenics/Crossfit exercise which will engage your shoulders the most. All the idea is you hanging the bar, you bring your knees up and you try and rotate yourself back round, keeping your knees underneath the bar. After rotation, you come all the way down and you rotate again in the starting position.

Exercise 17 – Pseudo Planche Pushups

Top 40 Bodyweight Shoulder Exercises - Ultimate Guide

Well, here we’ll target the front of your shoulder, as well as the anterior delts. One of the best exercises of getting the full planche static move. It will help you a lot with your planche training.

You take the position as a normal pushup, your hands on shoulders width. The difference is that you lean forward – the more you lean forward – the more difficult it is. You stay on this position, then all way down, and then back up.

Exercise 18 – Scapular Pullups

Top 40 Bodyweight Shoulder Exercises - Ultimate Guide

This exercise takes its name of your back’s bone named Scapula. We’re going to do pullups which are targeted on this bone’s movement, which is very close to your shoulder, and as a result, it will also engage your shoulder, too. It’s like dislocating your shoulder into a V pattern.

Exercise 19 – Pushback Pushups

Top 40 Bodyweight Shoulder Exercises - Ultimate Guide

You probably never tried this exercise again. It’s really unique and one of the Top 40 Bodyweight Shoulder Exercises here. It’s a pushup variation and you can use it as a superset for your shoulder days. Basically, you’re in a pushup position and you push yourself back. It’s like making circles with your body while you doing pushups. Instead of pushing down, you pushing your body back, and while you press back up, you go back to the starting position. Take a look below:

Exercise 20 – Forward Lean Pushups

Top 40 Bodyweight Shoulder Exercises - Ultimate Guide

Like the normal pushups, but you put your hands as close as your hips. It’s like forwarding yourself, so your bodyweight goes at the front.

Exercise 21 – Wide Grip Pullups

Top 40 Bodyweight Shoulder Exercises - Ultimate Guide

If you’re a beginner on pullups, especially on wide grip, we advise to use an assistive machine. This will make it a lot easier for you, also will give you the muscle memory and build your strength, so you can try without it later, when you feel ready.

Exercise 22 – Bodyweight Side Laterals

Top 40 Bodyweight Shoulder Exercises - Ultimate Guide

This exercise is extremely focused on Side Delts. Here we’ll use Relative motion. It’s when we move a part (or a group of parts) of our body, and the other part stays motionless. Get into a plank position at your forearms, but a bit higher on your elbow (if it feels a bit uncomfortable, consider using mat (click here for an Exclusive from our blog $20 OFF Discount on Amazon, on all SPRI Exercise products, for all puschases from $100 and above. Just fill in your cart with $100+ SPRI products and you receive the $20 discount during checkout. Just click on the “here” link above. Nothing else for you to do).

You have to do an abduction movement, but not moving your arm away – but your body away from your arm. Take a look in the detailed video below:

Exercise 23 – Jumping Jacks (JJ's)

Top 40 Bodyweight Shoulder Exercises - Ultimate Guide

Jumping Jacks is basically a cardio exercise, which more and more people are doing every day. This can help you build up your stamina, lose weight, and when you use it in your shoulders day, it can tone your shoulders without even use any weights. We have attached a video below, where you can learn 39 different variations of Jumping Jacks. Take a look!

Exercise 24 – Lateral Bends

Top 40 Bodyweight Shoulder Exercises - Ultimate Guide

Lateral Bends will help you stretch and tone your shoulders, the muscles between your ribs, and your back. It will also teach you how to regulate your nervous system through breathing techniques.

Exercise 25 – Torso Twist

Top 40 Bodyweight Shoulder Exercises - Ultimate Guide

This exercise requires a Medicine Ball.

Ok, here we have a wonderful exercise, which will hit your abs, core and shoulders.

You can do it everywhere – even at the gym. There are many variations, however, this particular one is for beginners.

Exercise 26 – Swiss Ball Torso Twist

Top 40 Bodyweight Shoulder Exercises - Ultimate Guide

This exercise requires a Swiss Ball and a Medicine Ball (suggestion for Medicine Ball in the previous exercise).

This is a variation of the Torso Twist exercise, we explained above. An excellent exercise if you want to tone your core, abs and shoulders. Challenges your strength, balance and cordination.

Exercise 27 – Shoulder/Trap Shrugs

Top 40 Bodyweight Shoulder Exercises - Ultimate Guide

One of the most important exercises of the Top 40 Bodyweight Shoulder Exercises. Combined with shoulders, we now are going to train as well, the most important muscle group of your entire back! And this is traps and it’s the big diamont shaped muscle of your back. You probably are not aware of all functions of the trap that we’re going to hit in the video below:

Exercise 28 – Typewriter Pullups

Top 40 Bodyweight Shoulder Exercises - Ultimate Guide

Requires a Pull Ups Bar.

Well, can you imagine for a sec how the mechanism of the typewriter moves?

It moves from the one side to the other, while you typing, right?

From left to right or right to left.

That’s what we’re going to do in this exercise – a Typewriter Pullups Progression – which will give you very well-shaped shoulders! (and abs)!

Exercise 29 – Corkscrew Pushups

Top 40 Bodyweight Shoulder Exercises - Ultimate Guide

Chest, triceps, shoulders, abs and core hit, in one pushups exercise!

One of my favourite exercises in the Top 40 Bodyweight Shoulder Exercises.

Enjoy in the video below!

Exercise 30 – Bridge Pushups

Top 40 Bodyweight Shoulder Exercises - Ultimate Guide

A functional and maybe the most underrated exercise. A Wrestling and Martial Arts workout! It will help you a lot if you’re doing Yoga, as well. It will train your whole body, but it’s major impact is on shoulders, back and glutes. It will improve your strength and flexibility, too. Let’s give it a try below:

Exercise 31 – Explosive Staggered Pushups

Top 40 Bodyweight Shoulder Exercises - Ultimate Guide

Ok, here we have one more variation of pushups.

This exercise is focused on shoulders and chest. We take the traditional pushups position, but now we have to place one of the hands a little bit forward (you choose which hand you want to forward first). We take the pushup and while pressing back up, when on the top upper position, we switch the forward hand, without stopping the progression. Take a look below:

Exercise 32 – Single Arm Pushups

Top 40 Bodyweight Shoulder Exercises - Ultimate Guide

For many people this exercise is the ultimate pushups exercise. And maybe they’re right.

It’s one of the most valuable exercises of the Top 40 Bodyweight Shoulder Exercises.

And that’s because, in order to start doing even one Single Arm Pushup, you need well-trained arms, chest and shoulders. These are the muscle groups this exercise focusing. But in the video below, you will discover some secrets and techniques in order to start doing Single Arm Pushups, even if you’re a beginner.

Exercise 33 – Superman Pushups

Top 40 Bodyweight Shoulder Exercises - Ultimate Guide

An upper body explosive strength exercise, especially for your shoulders!

Many people can’t do this exercise – I was one of them, until I discovered a few interesting techniques – which will make it for you a lot easier, and I give you this advice in the video below:

Exercise 34 – Angry Cat Walks

Top 40 Bodyweight Shoulder Exercises - Ultimate Guide

Shoulders and scapula development exercise, which you may not be familiar with, until now. You need to be in a position of proaction, by bringing your scapula forward, in order to engage the necessary muscles.

Exercise 35 – Clapping Pushups

Top 40 Bodyweight Shoulder Exercises - Ultimate Guide

Well, one more advanced pushups variation, is this of Clapping Pushups.

It’s the well-known to all of us traditional position pushups exercise, but on the pressing back up, one the top upper position, we should clap our hands before we touch down again and take one more rep. The result by doing this, is that we minimize the available time we have before touching down, plus, we add the gravity and momentum as we land on the ground, and that brings more press into our arms, chest and shoulders.

Exercise 36 – Triple Clap Pushups

Top 40 Bodyweight Shoulder Exercises - Ultimate Guide

As in the previous exercise, we did clap our hands during pushups, but now we have to triple clap. Repeat the process by adding two more claps in the upper position so you can minimize even more the available time you have before touching the ground. This will add even more press on your muscles.

Exercise 37 – Back Clap Pushups

Top 40 Bodyweight Shoulder Exercises - Ultimate Guide

Same as before, you implement claps during pushups, but now we do clap at the back.

Only one clap required.

Exercise 38 – Power Push Away Pushups

Top 40 Bodyweight Shoulder Exercises - Ultimate Guide

Ok let’s calm down a bit after the clapping pushups.
Here we have a much easier exercise, especially if you’re a beginner.

Easy to execute and will hit your shoulders instantly.

Exercise 39 – Iron Cross Tutorial

Top 40 Bodyweight Shoulder Exercises - Ultimate Guide

If you’d like to build shoulders like in gymnastics, here is the best exercise in the Top 40 Bodyweight Shoulder Exercises you have to try. Hanging on the rings, trying to move your body in and out, this exercise will build you huge shoulders!

Exercise 40 – 33 Pushup Variation

Top 40 Bodyweight Shoulder Exercises - Ultimate Guide

As a last exercise, we couldn’t have something else than a 33 pushup variation, because pushups is the most well-known exercise for building shoulders and it’s the exercise everyone can do with a little bit of training. Enjoy the video below:

Make sure you take 1-2 days off of your shoulders after training day, to give them enough time to recover and grow!

Choose your exercises above and repeat them for 1 or 2 times a week, and the only sure is that your shoulders will be bigger and stronger very soon! You can come back to this article frequently so that you can choose and combine different exercises each time.

Don’t forget about nutrition! Is the most important factor. 80% Nutrition – 20% Workout builds Mass and Strength. For that, you can check this amazing book on Amazon: Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body

I personally take daily advise from this, too.

And HERE is my favourite – delicious – amazing Mass Protein Powder, i enjoy EVERY – SINGLE – DAY!!!

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