She Strengthens

Shoulder Strength Unlocked: 15 Bodyweight Exercises to Sculpt and Strengthen

Are you tired of feeling limited by your shoulder strength? Whether you’re a fitness enthusiast or just starting out, building strong shoulders can greatly improve your overall fitness and posture. The good news is that you don’t need any equipment to get started! Here are 15 bodyweight exercises to help you sculpt and strengthen your shoulders from the comfort of your own home.

Incline Push-Up: A Strong Start

Begin with an incline push-up, targeting your pectorals, deltoids, and triceps. Place your hands on a box or bench, lower your chest towards the box, and then push back up to the starting position. Remember to keep your body straight and avoid overextending your spine.

Crab Walk: A Total-Body Movement

Next, try the crab walk, which engages your glutes, abdominals, triceps, quads, hamstrings, and lats. Sit on the floor with your knees bent and feet shoulder-width apart, then raise your hips off the floor and walk forward with your left foot and right hand, followed by your right foot and left hand.

Push-Back Push-Up: A Core Challenge

The push-back push-up targets your abdominals, pectorals, triceps, and deltoids. Start in a push-up position, lower your body towards the floor, and then push back towards your heels, bending your legs and lifting your hips as you go.

Plank to Down Dog: A Shoulder Stabilizer

The plank to Down Dog exercise targets your shoulders, hamstrings, biceps, and triceps. Start in a plank position, then lift your hips, transferring your weight back and aiming to create a straight line from wrists to hips.

Pike Push-Up: A Chest and Shoulder Builder

The pike push-up targets your chest, shoulders, and core. Start in Downward Dog, then walk your feet towards your hands, keeping your elbows close to your sides as you lower your forehead towards the floor.

Elevated Pike Push-Up: A Tricep and Shoulder Challenge

Take the pike push-up to the next level by elevating your feet on a chair, bench, or box. This variation targets your triceps and shoulders, requiring you to bend your elbows and inhale as you slowly lower your head towards the floor.

Plank-Up: A Tricep and Abdominal Exercise

The plank-up targets your triceps and abdominals. Start in a plank position on your elbows, then place one hand on the floor and push up, following with the other arm until you’re in a push-up position.

Wall Walk-Up: A Shoulder and Chest Builder

The wall walk-up targets your shoulders, chest, abdominals, and back muscles. Start in a push-up position with your feet towards a wall, then slowly back up, placing your feet higher and higher on the wall as you move your arms backward towards your body.

Bridge Push-Up: A Shoulder and Back Exercise

The bridge push-up targets your shoulders, back, glutes, and quads. Lie faceup on the floor with your knees bent and feet close to your butt, then push your hips up and arch your back, pressing your hands into the floor to lift into Bridge Pose.

Prone T (and Y): A Shoulder and Back Exercise

The prone T (and Y) exercise targets your shoulders and back extensors. Lie facedown on the floor with your face and neck comfortable and supported, then extend your arms out to the sides in a T shape, raising them and holding for a couple of seconds before lowering.

Plank to Alternate Pike: A Core and Shoulder Exercise

The plank to alternate pike targets your core and shoulders. Start in a plank position, then shift your weight into one hand while lifting your hips to the ceiling and reaching for your toe with the other hand.

Side Plank with Lateral Raise: A Shoulder and Core Exercise

The side plank with lateral raise targets your shoulders and core. Start in a side plank position, then lift your hips off the floor and remain elevated, lifting your free arm towards the sky and slowly dropping it back to your hip.

Diving Push-Up: A Full-Body Exercise

The diving push-up targets your chest, shoulders, hamstrings, lower back, quads, triceps, and glutes. Start in Downward Dog, then lower your chest towards the floor, bending at your elbows, and pull your chest up and extend your arms as you bring your hips to the floor.

Kneeling Table Pullover: A Lat and Chest Exercise

The kneeling table pullover targets your lats, chest, triceps, and shoulders. Kneel in front of a table, place your hands on the side of the table, and slide backward until you’re in a forward lean, then press against the table to start the pullover.

Inverted Row Face Pull: A Rear Deltoid Exercise

The inverted row face pull targets your rear deltoids, traps, rhomboids, and rotator cuffs. Lie under a table or firm surface, grip the table with your hands placed slightly more narrow than shoulder width, and pull up, bringing your face to the table and contracting your deltoid muscles at the top.

Building Your Workout Plan

Remember to moderate your workout plan and mix up your routine to target your front, middle, and rear deltoid muscles. Focus on exercises that get a lot of muscles involved, and don’t be afraid to try new things! With these 15 bodyweight exercises, you can build strong, sculpted shoulders from the comfort of your own home.