{"id":60512,"date":"2024-05-18T09:26:52","date_gmt":"2024-05-18T09:26:52","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=60512"},"modified":"2024-05-18T09:26:52","modified_gmt":"2024-05-18T09:26:52","slug":"bodyweight-shoulder-workout","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/bodyweight-shoulder-workout\/","title":{"rendered":"Bodyweight Shoulder Workout: Pros, Cons, and The Best Exercises"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/bodyweight-shoulder-workout\/#Can_You_Get_Big_Shoulders_Without_Weights\" >Can You Get Big Shoulders Without Weights?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/bodyweight-shoulder-workout\/#Muscle_Tension_and_Damage\" >Muscle Tension and Damage<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/bodyweight-shoulder-workout\/#Metabolic_Stress\" >Metabolic Stress<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/bodyweight-shoulder-workout\/#Progressive_Overload\" >Progressive Overload<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/bodyweight-shoulder-workout\/#Pros_and_Cons_of_Bodyweight_Shoulder_Workouts\" >Pros and Cons of Bodyweight Shoulder Workouts<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/bodyweight-shoulder-workout\/#Pros\" >Pros<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/bodyweight-shoulder-workout\/#Convenience_and_Cost-Effective\" >Convenience and Cost-Effective<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/bodyweight-shoulder-workout\/#Improved_Stability_and_Mobility\" >Improved Stability and Mobility<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/bodyweight-shoulder-workout\/#Variety_of_Movements\" >Variety of Movements<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/bodyweight-shoulder-workout\/#Cons\" >Cons<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/bodyweight-shoulder-workout\/#Limitations_on_Resistance\" >Limitations on Resistance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/bodyweight-shoulder-workout\/#Difficulty_with_Isolation\" >Difficulty with Isolation<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/bodyweight-shoulder-workout\/#Are_3_Exercises_for_Shoulders_Enough\" >Are 3 Exercises for Shoulders Enough?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/bodyweight-shoulder-workout\/#Pike_Push-Ups\" >Pike Push-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/bodyweight-shoulder-workout\/#Handstand_Push-Ups\" >Handstand Push-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/bodyweight-shoulder-workout\/#Pull-Up_Variations\" >Pull-Up Variations<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/bodyweight-shoulder-workout\/#The_Best_Bodyweight_Shoulder_Exercises_for_Beginners\" >The Best Bodyweight Shoulder Exercises for Beginners<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/bodyweight-shoulder-workout\/#Incline_Push_Ups\" >Incline Push Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/bodyweight-shoulder-workout\/#Shoulder_Taps\" >Shoulder Taps<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/bodyweight-shoulder-workout\/#Bear_Crawls\" >Bear Crawls<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/bodyweight-shoulder-workout\/#Wall_Walks\" >Wall Walks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/bodyweight-shoulder-workout\/#Plank_Walks\" >Plank Walks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/bodyweight-shoulder-workout\/#Superman_I_Y_T\" >Superman (I, Y &amp; T)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/bodyweight-shoulder-workout\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/bodyweight-shoulder-workout\/#How_Do_You_Train_Bodyweight_Traps\" >How Do You Train Bodyweight Traps?<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/bodyweight-shoulder-workout\/#Inverted_Rows\" >Inverted Rows<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/bodyweight-shoulder-workout\/#Pull-Ups\" >Pull-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/bodyweight-shoulder-workout\/#Superman_T\" >Superman T<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/bodyweight-shoulder-workout\/#What_Is_a_Bodyweight_Shoulder_Press\" >What Is a Bodyweight Shoulder Press?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/betterme.world\/articles\/bodyweight-shoulder-workout\/#Is_It_Ok_To_Train_Shoulders_Every_Day\" >Is It Ok To Train Shoulders Every Day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/betterme.world\/articles\/bodyweight-shoulder-workout\/#Are_3_Exercises_Too_Little\" >Are 3 Exercises Too Little?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/betterme.world\/articles\/bodyweight-shoulder-workout\/#Are_3_Bicep_Exercises_Too_Much\" >Are 3 Bicep Exercises Too Much?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/betterme.world\/articles\/bodyweight-shoulder-workout\/#Is_Shoulder_Day_Necessary\" >Is Shoulder Day Necessary?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/betterme.world\/articles\/bodyweight-shoulder-workout\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Many believe that the shoulder region is difficult to target without heavy weights or specialized equipment, but this is not entirely true. Since the shoulder is a highly mobile and complex joint, it can benefit significantly from exercises that require no equipment at all.<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=bodyweight_shoulder_workouts&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=bodyweight_shoulder_workouts\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">A bodyweight shoulder workout not only improves strength and stability but also reduces the risk of injury by reinforcing the supporting muscles and tendons. By focusing on movements that engage the entire shoulder girdle, you can develop a powerful physique.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let&#8217;s explore the advantages and limitations of bodyweight shoulder workouts. Here, we&#8217;ll discuss which exercises are most effective for developing shoulder strength and definition. We&#8217;ll also touch on how to incorporate these exercises into a comprehensive fitness routine.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Get_Big_Shoulders_Without_Weights\"><\/span><b>Can You Get Big Shoulders Without Weights?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, you can perform bodyweight shoulder workouts for mass gains. &#8220;Big shoulders&#8221; mostly refers to the development of the deltoid muscles, which primarily consists of three heads &#8211; anterior (front), medial (middle), and posterior (rear) (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK537056\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These muscles work together to raise your arm in various directions. By targeting all three heads with bodyweight exercises, you can achieve significant muscle growth in your shoulders.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let&#8217;s review the science behind muscle growth.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Muscle growth, or hypertrophy, occurs through a combination of muscle tension, muscle damage, and metabolic stress (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/fulltext\/2010\/10000\/the_mechanisms_of_muscle_hypertrophy_and_their.40.aspx\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Muscle_Tension_and_Damage\"><\/span><b>Muscle Tension and Damage<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When you engage in physical activity that places your muscles under tension\u2014like when executing bodyweight exercises for your shoulders\u2014tiny tears occur within the muscle fibers.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That might sound concerning, but it&#8217;s actually a good thing. This damage acts as a trigger for muscle repair and growth during the recovery phase. Your body repairs these micro-tears by fusing muscle fibers together, which increases the mass and size of your muscles (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/fulltext\/2012\/05000\/does_exercise_induced_muscle_damage_play_a_role_in.37.aspx\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Metabolic_Stress\"><\/span><b>Metabolic Stress<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Effective muscle growth isn&#8217;t just about lifting heavy weights. Metabolic stress, characterized by the burning sensation you feel during intense parts of your workout, contributes to muscle hypertrophy, without the need for equipment.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The accumulation of lactic acid and other metabolites (byproducts of exercise) causes cellular swelling, which signals your body to ramp up protein synthesis and enhance muscle growth (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5489423\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Bodyweight exercises that target the shoulder muscles can create significant metabolic stress and lead to muscle hypertrophy.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Progressive_Overload\"><\/span><b>Progressive Overload<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Setting the stage for continuous muscle growth requires progressive overload, which involves gradually increasing the stress placed on your muscles over time (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4215195\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). As you gain strength, you will require a greater load to achieve the same results you did at lower weights when you were just starting out.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With bodyweight shoulder exercises this can be achieved by progressively adding more reps, sets, or incorporating more challenging variations of a particular exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In a previous blog titled, <\/span><b><a href=\"https:\/\/betterme.world\/articles\/calisthenics-for-shoulders\/\">Calisthenics for Shoulders<\/a>, <\/b><span style=\"font-weight: 400;\">we discussed how to progressively overload with dips, push-ups, and pull-ups.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=bodyweight_shoulder_workouts\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/11.png\" alt=\"bodyweight shoulder workouts\" \/>\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pros_and_Cons_of_Bodyweight_Shoulder_Workouts\"><\/span><b>Pros and Cons of Bodyweight Shoulder Workouts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As with any type of training, there are pros and cons to consider when incorporating bodyweight exercises into your shoulder routine.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pros\"><\/span><b>Pros<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Convenience_and_Cost-Effective\"><\/span><b>Convenience and Cost-Effective<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">One of the significant benefits of a bodyweight shoulder workout is that it can be done anywhere &#8211; at home, in a park, or on vacation. You don&#8217;t need any specialized equipment, making it a highly cost-effective option (<\/span><a href=\"https:\/\/www.health.harvard.edu\/exercise-and-fitness\/the-advantages-of-body-weight-exercise\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Improved_Stability_and_Mobility\"><\/span><b>Improved Stability and Mobility<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Since bodyweight exercises require you to stabilize your own body weight, they also improve the overall stability of the shoulder joint. In addition, bodyweight exercises for the shoulder can be tailored to incorporate numerous joint positions and range of motion requirements. This variability can create positive effects on overall joint mobility. This can help prevent injuries and improve performance in other exercises or daily activities.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Variety_of_Movements\"><\/span><b>Variety of Movements<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">With bodyweight shoulder exercises, there is an endless variety of movements and variations that can target different areas of the shoulder girdle (<\/span><a href=\"https:\/\/www.health.harvard.edu\/exercise-and-fitness\/the-advantages-of-body-weight-exercise\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). This allows for a well-rounded workout and prevents boredom.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cons\"><\/span><b>Cons<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Limitations_on_Resistance\"><\/span><b>Limitations on Resistance<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">The primary limitation of bodyweight shoulder exercises is that it can be challenging to increase resistance once you have become proficient in a particular exercise. Without adding external weight, you may not see continued muscle growth or strength gains.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Difficulty_with_Isolation\"><\/span><b>Difficulty with Isolation<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">While bodyweight exercises can target multiple muscles in the shoulder girdle, they are not as effective at isolating specific muscle groups, compared to using weights or machines.<\/span><\/p>\n<p><strong>BetterMe is your fast-track ticket to a long-lasting weight loss! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=bodyweight_shoulder_workouts\">Tailor your fitness journey and maximize your results <\/a> with just a couple of swipes!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Are_3_Exercises_for_Shoulders_Enough\"><\/span><b>Are 3 Exercises for Shoulders Enough?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You can achieve significant shoulder muscle growth with just three exercises. These include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pike Push-Ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Handstand Push-Ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull-Up Variations<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Let&#8217;s take a closer look at each of these exercises and how they target the different heads of the deltoid muscles.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pike_Push-Ups\"><\/span><b>Pike Push-Ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Pike push-ups primarily work the anterior (front) head of the deltoids, along with the pectoralis major and triceps. It&#8217;s a great exercise for building strong shoulders, especially if you&#8217;re new to bodyweight training.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform a pike push-up:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a push-up position with your feet shoulder-width apart and your hands placed on the ground slightly wider than shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walk your feet towards your hands, elevating your hips and forming an inverted &#8220;V&#8221; shape with your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower yourself towards the ground while keeping your elbows close to your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push back up to the starting position.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">To make this exercise more challenging, you can elevate your feet on a box or sturdy surface or incorporate pauses at the bottom of the movement.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=bodyweight_shoulder_workouts\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/12.png\" alt=\"bodyweight shoulder workouts\" \/>\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Handstand_Push-Ups\"><\/span><b>Handstand Push-Ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Handstand push-ups target the medial (middle) head of the deltoids, along with the triceps and upper chest muscles. They require a good amount of core strength and balance, making them an effective full-body exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform a handstand push-up:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin in a wall-facing handstand position with your hands shoulder-width apart and your feet against a wall for support.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower yourself towards the ground, keeping your comfortably flared.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push back up to the starting position.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">To increase the difficulty of this exercise, you can gradually move your hands closer to the wall or incorporate pauses at different points in the movement.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pull-Up_Variations\"><\/span><b>Pull-Up Variations<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Pull-ups target the posterior (rear) head of the deltoids, along with the back muscles (lats) and biceps. They are a challenging but effective exercise for developing overall shoulder strength and stability.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform a pull-up:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by hanging from a bar with your hands slightly wider than shoulder-width apart and your palms facing away from you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your back muscles and pull yourself up towards the bar until your chin is above it.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower yourself back down to the starting position.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">To add more challenge, you can use a wide grip, incorporate pauses at certain points in the movement, or perform pull-ups with just one arm (if you have sufficient strength and experience).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Explore more shoulder-specific workouts in our previous blog &#8211; <\/span><a href=\"https:\/\/betterme.world\/articles\/calisthenics-shoulder-exercises\/\"><b>Calisthenics Shoulder Exercises<\/b><\/a><b>.<\/b><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Best_Bodyweight_Shoulder_Exercises_for_Beginners\"><\/span><b>The Best Bodyweight Shoulder Exercises for Beginners<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The three exercises we&#8217;ve discussed so far can all be modified to suit beginners. However, if you&#8217;re just starting with bodyweight training or have limited upper body strength, you may need to begin with even more beginner-friendly exercises.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are three bodyweight shoulder exercises that are great for beginners:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incline Push Ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shoulder Taps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/bear-crawl-benefits\/\"><span style=\"font-weight: 400;\">Bear Crawls<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/wall-walks\/\"><span style=\"font-weight: 400;\">Wall Walks<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plank Walks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Superman (I, Y &amp; T)<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Incline_Push_Ups\"><\/span><b>Incline Push Ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Incline push-ups are a great way to build strength and stability in your shoulders while also targeting the chest muscles. Specifically, they target the anterior (front) head of the deltoids. They also allow for an easier range of motion compared to standard push-ups, making them perfect for beginners.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform an incline push-up:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Find a stable elevated surface, such as a bench or staircase.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands on the edge of the surface slightly wider than shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step back and assume a plank position with your arms straight and your body in a straight line from head to heels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower yourself towards the surface, keeping your elbows close to your sides. Keeping your elbows close to your sides will ensure the anterior deltoids are the primary mover of the exercise while allowing your elbows to flare a bit will allow the upper pectoralis musculature to provide a greater assist. Choose your elbow position based on your goals!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push back up to the starting position.<\/span><\/li>\n<\/ol>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/calisthenics-warm-up\/\"><i>Calisthenics Warm Up 101: Bodyweight Exercises To Get Your Blood Flowing Before Your Workout<\/i><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Shoulder_Taps\"><\/span><b>Shoulder Taps<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Shoulder taps target the medial (middle) and anterior (front) heads of the deltoids and require a significant amount of core stability. They can also help improve shoulder stability. Beginners can modify this exercise by performing it on their knees instead of in a plank position. Progressing to a full plank position will make the exercise more challenging.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform shoulder taps:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin in a plank position with your arms straight and your body in a straight line from head to heels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">While keeping your core engaged and hips stable, lift one hand and touch it to the opposite shoulder.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place the hand back down, then repeat on the other side.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Bear_Crawls\"><\/span><b>Bear Crawls<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Bear crawls target the posterior (rear) head of the deltoids, along with the back muscles and core. They are a great exercise for total body strength and stability. You may find it helpful to begin with shorter distances and gradually increase as you gain strength and endurance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform bear crawls:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin on your hands and knees with your hands shoulder-width apart and your knees hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your knees off the ground, keeping them bent at a 90-degree angle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Crawl forward by taking short steps with your hands and feet.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your core engaged and maintain a stable, neutral spine throughout the movement.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=bodyweight_shoulder_workouts\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/19.png\" alt=\"bodyweight shoulder workouts\" \/><\/a><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=bodyweight_shoulder_workouts\">\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Wall_Walks\"><\/span><b>Wall Walks<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Wall walks are an excellent exercise for enhancing shoulder strength, core stability, and overall body control. This exercise targets multiple shoulder muscle groups, including the anterior, medial, and posterior deltoids, making it a comprehensive upper-body workout. It also engages the core and back muscles extensively.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform wall walks:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a push-up position with your feet against a wall.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walk your feet up the wall while simultaneously walking your hands toward the wall.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue walking up the wall until you are as close to the wall as you can get without losing your balance or until your chest touches the wall, keeping your body straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walk back down to the starting position in a controlled manner.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Wall walks are particularly effective for building the strength and stability required for more advanced handstand and shoulder exercises.<\/span><\/p>\n<p><strong>If you\u2019ve mustered up the courage to crush your weight loss goal, let Betterme take the sting out of this demanding process. <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=bodyweight_shoulder_workouts\">Our app will help you restructure your habits<\/a>, remold your life and crank up your fitness results!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Plank_Walks\"><\/span><b>Plank Walks<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Plank walks are a dynamic exercise that targets the core, shoulders, and arms, promoting strength and stability across these areas. This exercise not only works the shoulders but also improves core engagement and balance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform plank walks:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin in a standard plank position with your arms extended and your body in a straight line.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Move your right hand to the right side, followed by your left hand moving in the same direction, entering a wider stance with your feet if needed for balance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Then, move your left hand back to the starting position, followed by your right hand, returning to the original plank stance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the movement in the opposite direction.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">This exercise can be varied in speed to increase intensity and is excellent for building endurance and stability in the shoulder muscles.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/bodyweight-beach-workout\/ \"><i>30-Minute Bodyweight Beach Workout for Beginners<\/i><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Superman_I_Y_T\"><\/span><b>Superman (I, Y &amp; T)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The Superman exercise, specifically with the I, Y, and T variations, is beneficial for strengthening the entire back, including the rear deltoids, which are crucial for complete shoulder development. These variations target different aspects of the back and shoulders, promoting balanced strength and posture.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform Superman I, Y, and T:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>I<\/b><span style=\"font-weight: 400;\">: Lie face down on the floor, arms extended straight out above your head. Lift your arms and legs off the ground, forming a straight line from your feet to your hands, resembling the letter &#8220;I&#8221;. Hold for 3 seconds. Lower back down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Y<\/b><span style=\"font-weight: 400;\">: Start in the same position, but angle your arms outwards to form a &#8220;Y&#8221; shape. Lift your arms and legs off the ground, hold, and then lower.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>T<\/b><span style=\"font-weight: 400;\">: Begin face down, arms extended out to the sides to form a &#8220;T&#8221; with your body. Lift your arms and legs, hold for a moment, and then lower.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These variations increase posterior shoulder and back strength, which is crucial for maintaining proper posture and reducing the risk of shoulder injuries.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Check out our <\/span><a href=\"https:\/\/betterme.world\/articles\/shoulder-workout-calisthenics\/\"><b>Shoulder Workout Calisthenics<\/b><\/a><span style=\"font-weight: 400;\"> blog for more shoulder exercises and tips.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=bodyweight_shoulder_workouts\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/24.png\" alt=\"bodyweight shoulder workouts\" \/><\/a><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=bodyweight_shoulder_workouts\">\u00a0<\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"How_Do_You_Train_Bodyweight_Traps\"><\/span><strong>How Do You Train Bodyweight Traps?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Your trapezius muscles are located in the upper back and neck area (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK518994\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Some bodyweight exercises that target the traps include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inverted Rows (also referred to as bodyweight rows)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull-Ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Superman T<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Inverted_Rows\"><\/span><b>Inverted Rows<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">To perform inverted rows:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Find a sturdy, elevated surface such as a bar or table.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie underneath the bar with your arms extended, palms facing away from you, and your legs straight out in front of you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull yourself up towards the bar, keeping your elbows close to your sides and squeezing your shoulder blades together. Make sure to keep your core and glutes engaged so your body stays in a straight line throughout the movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower yourself back down to the starting position.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Pull-Ups\"><\/span><b>Pull-Ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">To perform pull-ups:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Find a sturdy bar that you can hang from with an overhand grip (palms facing away).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hang from the bar with your arms fully extended and your feet off the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull yourself up towards the bar, keeping your elbows close to your sides and squeezing your shoulder blades together.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower yourself back down to the starting position.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Superman_T\"><\/span><b>Superman T<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">To perform Superman T:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie face down on the ground with your arms extended straight out to the sides, forming a &#8220;T&#8221;.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your chest and arms off the ground while contracting your back muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for a moment, then slowly lower back down to the starting position.<\/span><\/li>\n<\/ol>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_Is_a_Bodyweight_Shoulder_Press\"><\/span><strong>What Is a Bodyweight Shoulder Press?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">A bodyweight shoulder press is an exercise that targets the anterior (front) deltoids and other shoulder muscles. It involves pressing your arms overhead with resistance from your own body weight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform a bodyweight shoulder press:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin in a plank position with your hands directly under your shoulders and feet hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower yourself down to the forearm plank by bending your elbows and resting on your forearms.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push back up to a high plank by straightening your arms.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Next, walk your hands towards your feet, keeping your legs straight, until you are in a pike position with your hips raised and hands flat on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower yourself back down to the forearm plank, then push back up to the high plank.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this movement for the desired number of reps.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">This exercise engages not only the shoulders but also the core, chest, and triceps muscles.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_It_Ok_To_Train_Shoulders_Every_Day\"><\/span><strong>Is It Ok To Train Shoulders Every Day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">It is not recommended to train the same muscle group every day, including the shoulders. Rest and recovery are essential for muscle growth and development (<\/span><a href=\"https:\/\/blog.nasm.org\/why-rest-days-are-important-for-muscle-building\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). It is best to give large muscle groups at least 24-48 hours of rest after a challenging workout before working them again.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, you can incorporate shoulder exercises into a full-body workout routine by alternating between upper-body and lower-body days or adding in a few shoulder-focused exercises on non-shoulder days.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Are_3_Exercises_Too_Little\"><\/span><strong>Are 3 Exercises Too Little?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Three exercises can be enough if you are performing them with proper form, intensity, volume, and variation. However, if you feel like you need more variety or want to challenge yourself further, you can always add in more exercises or increase the difficulty of the ones you are already doing.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The number of exercises is not as crucial as the overall exercise volume paired with the quality and effort put into each movement. So, focus on performing each exercise correctly and pushing yourself.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Are_3_Bicep_Exercises_Too_Much\"><\/span><strong>Are 3 Bicep Exercises Too Much?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Depending on the structure of your workout plan, three bicep exercises may or may not be too much for a single workout. Typically, three bicep exercises in a single workout is unnecessary when performing high intensity compound pulling exercises (such as pull ups, chin ups, and any type of row variation) because these exercises already heavily involve the biceps. Therefore, isolated <a href=\"https:\/\/betterme.world\/articles\/bicep-exercise-no-equipment\/\">bicep exercises<\/a> should not be a primary focus and should typically be prioritized after the completion of the larger compound exercises. Others prefer a dedicated \u201carm day\u201d in their training split and three dedicated bicep exercises may be just fine as long as they are not performing other higher-intensity compound exercises in addition. Again, the quality of the exercises and how you perform them is often more important than the quantity.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you feel like you are not getting enough stimulation from three exercises, consider adding in a few more or increasing the intensity through weights or variations.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_Shoulder_Day_Necessary\"><\/span><strong>Is Shoulder Day Necessary?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Having a designated shoulder day in your workout routine is not necessary, but it can be beneficial. If you are incorporating compound movements that engage multiple muscle groups, such as push-ups and pull-ups, into your regular workouts, you may not need an entire day dedicated to shoulders.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, if you want to focus on building strength and size in your shoulders or have specific injuries or imbalances that need attention, having a shoulder day can be helpful. Just make sure to give your muscles enough rest and recovery time in between workouts.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=bodyweight_shoulder_workouts&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=bodyweight_shoulder_workouts\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Incorporating bodyweight exercises into your workout routine is an effective way to strengthen and tone your shoulders without the use of weights or equipment. By targeting multiple muscle groups and incorporating variations, you can create a challenging and well-rounded shoulder workout.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember to always prioritize proper form, listen to your body, and be consistent in your training for the best results.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Many believe that the shoulder region is difficult to target without heavy weights or specialized equipment, but this is not entirely true. Since the shoulder is a highly mobile and complex joint, it can benefit significantly from exercises that require no equipment at all. A bodyweight shoulder workout not only improves strength and stability but [&hellip;]<\/p>\n","protected":false},"author":41,"featured_media":60517,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[57,6],"tags":[],"coauthors":[122,221],"class_list":["post-60512","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-arm-workouts","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Bodyweight Shoulder Workout: Pros, Cons, and The Best Exercises - BetterMe<\/title>\n<meta name=\"description\" content=\"Your \u2605 BODYWEIGHT SHOULDER WORKOUTS \u27a4 just got better with these exercises and tips. Strengthen your upper body and reduce the risk of injuries with this guide.\u00a0\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/bodyweight-shoulder-workout\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Bodyweight Shoulder Workout: Pros, Cons, and The Best Exercises\" \/>\n<meta property=\"og:description\" content=\"Your \u2605 BODYWEIGHT SHOULDER WORKOUTS \u27a4 just got better with these exercises and tips. Strengthen your upper body and reduce the risk of injuries with this guide.\u00a0\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/bodyweight-shoulder-workout\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/05\/shutterstock_1291114627-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1708\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana, Troy Hurst, PT, DPT\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Mukhwana, Troy Hurst, PT, DPT\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/bodyweight-shoulder-workout\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/bodyweight-shoulder-workout\/\"},\"author\":{\"name\":\"Jeremy Mukhwana\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/de2ced0a22e2e848a44a89374287f454\"},\"headline\":\"Bodyweight Shoulder Workout: Pros, Cons, and The Best Exercises\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/bodyweight-shoulder-workout\/\"},\"wordCount\":2275,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/bodyweight-shoulder-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/shutterstock_1291114627-scaled.jpg\",\"articleSection\":[\"Arm Workouts\",\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Many believe that the shoulder region is difficult to target without heavy weights or specialized equipment, but this is not entirely true. Since the shoulder is a highly mobile and complex joint, it can benefit significantly from exercises that require no equipment at all.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=bodyweight_shoulder_workouts\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">A bodyweight shoulder workout not only improves strength and stability but also reduces the risk of injury by reinforcing the supporting muscles and tendons. By focusing on movements that engage the entire shoulder girdle, you can develop a powerful physique.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Let's explore the advantages and limitations of bodyweight shoulder workouts. Here, we'll discuss which exercises are most effective for developing shoulder strength and definition. We'll also touch on how to incorporate these exercises into a comprehensive fitness routine.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Can You Get Big Shoulders Without Weights?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Yes, you can perform bodyweight shoulder workouts for mass gains. \\\"Big shoulders\\\" mostly refers to the development of the deltoid muscles, which primarily consists of three heads - anterior (front), medial (middle), and posterior (rear) (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK537056\/\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weigh ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/bodyweight-shoulder-workout\/\",\"url\":\"https:\/\/betterme.world\/articles\/bodyweight-shoulder-workout\/\",\"name\":\"Bodyweight Shoulder Workout: Pros, Cons, and The Best Exercises - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/bodyweight-shoulder-workout\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/bodyweight-shoulder-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/shutterstock_1291114627-scaled.jpg\",\"description\":\"Your \u2605 BODYWEIGHT SHOULDER WORKOUTS \u27a4 just got better with these exercises and tips. 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His articles are focused on providing factual information and helping readers enjoy their fitness journeys. He understands that wellness is an often misunderstood yet deeply rewarding avenue of improving one\u2019s life, which is why he is so committed to encouraging people to live their healthiest lives through his work. When he\u2019s not typing away at his keyboard, he\u2019s indulging his passion for soccer. The motto that guides Jeremy through his life is\u00a0 \u2018Be the change that you wish to see in the world.\u2019\",\"url\":\"https:\/\/betterme.world\/articles\/author\/jeremymukhwana\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Bodyweight Shoulder Workout: Pros, Cons, and The Best Exercises - BetterMe","description":"Your \u2605 BODYWEIGHT SHOULDER WORKOUTS \u27a4 just got better with these exercises and tips. Strengthen your upper body and reduce the risk of injuries with this guide.\u00a0","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/bodyweight-shoulder-workout\/","og_locale":"en_US","og_type":"article","og_title":"Bodyweight Shoulder Workout: Pros, Cons, and The Best Exercises","og_description":"Your \u2605 BODYWEIGHT SHOULDER WORKOUTS \u27a4 just got better with these exercises and tips. 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Since the shoulder is a highly mobile and complex joint, it can benefit significantly from exercises that require no equipment at all.<\/span>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=bodyweight_shoulder_workouts\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">A bodyweight shoulder workout not only improves strength and stability but also reduces the risk of injury by reinforcing the supporting muscles and tendons. By focusing on movements that engage the entire shoulder girdle, you can develop a powerful physique.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Let's explore the advantages and limitations of bodyweight shoulder workouts. Here, we'll discuss which exercises are most effective for developing shoulder strength and definition. We'll also touch on how to incorporate these exercises into a comprehensive fitness routine.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Can You Get Big Shoulders Without Weights?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Yes, you can perform bodyweight shoulder workouts for mass gains. \"Big shoulders\" mostly refers to the development of the deltoid muscles, which primarily consists of three heads - anterior (front), medial (middle), and posterior (rear) (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK537056\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weigh ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/bodyweight-shoulder-workout\/","url":"https:\/\/betterme.world\/articles\/bodyweight-shoulder-workout\/","name":"Bodyweight Shoulder Workout: Pros, Cons, and The Best Exercises - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/bodyweight-shoulder-workout\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/bodyweight-shoulder-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/shutterstock_1291114627-scaled.jpg","description":"Your \u2605 BODYWEIGHT SHOULDER WORKOUTS \u27a4 just got better with these exercises and tips. 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