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Shoulder muscles are among the most important muscles to train for a well-rounded fitness routine. Not only do they provide an aesthetically pleasing look, but they also help provide stability and strength during physical activities. Unfortunately, many people don’t know how to effectively train their shoulder muscles, or lack access to gym equipment necessary to do so. Fortunately, there are several bodyweight exercises that can be used to increase shoulder muscle size and strength. Read on to learn more about these exercises and how to incorporate them into your workout routine.
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One of the most popular bodyweight exercises is the pushup. Pushups are a great way to target the chest and triceps, as well as the shoulders. To perform a pushup, start in a plank position with your hands slightly wider than shoulder width apart. Engage your core and lower your body until your chest nearly touches the floor. Push through your palms to return to the starting position. Be sure to keep your body in a straight line throughout the exercise. You can modify this exercise by doing it from your knees instead of your toes.
Plank shoulder taps are a great way to add an extra challenge to the traditional plank. To perform this exercise, begin in a plank position with your feet hip-width apart and your hands directly beneath your shoulders. Keeping your core engaged, lift your right hand off the ground and reach it across your body to tap your left shoulder. Return your right hand to the ground and repeat with the other side. Continue alternating sides for the desired number of repetitions.
Shoulder circles are an excellent way to improve shoulder mobility. To do this exercise, stand tall with your feet hip-width apart and your arms extended out to the sides. Begin moving your arms in small circles, forward and backward. As you move, focus on controlling your breathing and maintaining good posture. Increase the size of the circle as you become more comfortable with the motion.
Shoulder presses are a great way to isolate the shoulder muscles and strengthen them. To perform this exercise, begin standing with your feet hip-width apart and your arms bent at 90 degrees with your palms facing forward. Press your arms up towards the ceiling, keeping your elbows close to your body. Lower your arms back to the starting position and repeat for the desired number of repetitions.
Inverted rows are a great way to target the upper back and shoulders. To perform this exercise, find a sturdy bar or table that is waist height. Position yourself underneath the bar with your arms fully extended and your feet flat on the ground. Keeping your core tight, pull your body up towards the bar and pause for a second before lowering back to the starting position. Focus on keeping your body in a straight line throughout the exercise.
By incorporating these bodyweight exercises into your workout routine, you can effectively target the shoulder muscles and increase their size and strength. Remember to focus on proper form and always listen to your body. If you are ever in doubt, consult with a certified professional before attempting any of these exercises.
