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Bodyweight Shoulder Exercises



In our section about shoulder workouts at home we discussed a few of the key bodyweight shoulder exercises. One of the quickest ways to hit on shoulders only using your bodyweight is to modify push-ups. After all, the major force that you’ll need to make use of here is gravity. Instead of discussing the value of bodyweight shoulder exercises, we’ve included two examples below and will provide instructions on how to do them. These can be done anywhere – your office, your home, or anywhere that there is a place to elevate your feet.

V Push-up

This is a variation of the push-up that you’ll see used a lot on Sarah’s Daily Sweat program. It’s an incredibly difficult bodyweight shoulder exercise because, if you think about it, you’re moving the weight that you traditionally lift in a push-up, and now moving that to the shoulders. It’ll be much easier for us to explain how to modify the push-up into the v push-up. You’ll see when you try this that it’s much more difficult to perform than it sounds.

How to perform the V Push-up

- Start in a normal push-up position with your feet shoulder width apart and arms directly below your shoulders - Walk your feet in a roughly 6-8 inches, keeping your core tight and pushing your butt into the air. You should be in a downward dog position (like an wide upside-down v) - Your arms and back should be in a straight line - Lower your head down toward your hands while maintaining the v position - Exhale and raise yourself back to the starting position - Looking for an even harder variation? Try putting elevating your legs onto a bench, which adds distributes even more bodyweight to your shoulders


Barbell Shoulder Exercises

There are primary benefits of shoulder strength which include size, injury prevention, and appearance. Shoulders, like biceps, have [relatively] minimal fat covering up the muscle. This means that your shoulders are one of the first muscles that you’ll notice visual results from after you begin working out. Those are the primary benefits. There are also secondary benefits to performing barbell shoulder exercises. For example, improved control and gains in your other lifts. Your shoulders are present in some capacity in most of your upper body (and some of your lower body) lifts. Increasing shoulder strength will have a noticeable impact on your other upper-body lifts.


Dumbbell Shoulder Exercises

Too much weight and too little stability are the reasons we’ve cited that increase risk of a shoulder injury. Dumbbell shoulder exercises are at the crux of these two because they incorporate weight and require you to have proper form. This is why controlling your shoulders during these exercises is key. The less random movement the better. Dumbbells also add the ability to use alternating shoulder exercises. Here are a few things you can do to help reduce the risk of injury when performing these exercises.