9 EXERCISES TO STRENGTHEN YOUR SHOULDERS WITH BODY WEIGHT

| October 22, 2023 | Bodybuilding and Fitness Nutrition | No Comments

Strong and stable shoulders are essential for maintaining proper posture, preventing injuries, and excelling in various physical activities. While many shoulder exercises involve weights or equipment, you can effectively strengthen your shoulders using just your body weight.

Bodyweight exercises not only provide a convenient and accessible way to work out, but they also engage multiple muscle groups, promoting overall shoulder stability.

In this article, we will explore nine effective bodyweight exercises that will help you build strong and resilient shoulders.

Bear Crawl

  • Get on all fours with your arms straight, hands just below your shoulders, and knees bent 90 degrees below your hips.
  • Raise your knees so they are a few inches off the ground. This is the initial position.
  • Keeping your back flat and core engaged, move forward using a “cross crawl” pattern, simultaneously moving your opposite hands and feet together (i.e. left hand and right foot, right hand and left foot). .
  • Continue moving forward with opposite hands and feet in unison for the specified number of steps, and then reverse the movement to return to the starting point.

Seated Triceps Dip

  • Sit on the floor with your legs together, knees bent, feet flat, and your palms on the floor behind your buttocks with your fingers facing forward.
  • Lift your hips off the floor. This is the initial position.
  • Bend your elbows to lower your buttocks to one or two centimeters from the floor, but without touching it.
  • Pause and return to the starting position.

Plank

  • Start in a high plank position, with your hands on the floor just below your shoulders and your feet hip-width apart. This is the initial position.
  • Try to keep your head in line with your arms while looking through your legs.
  • Pause and then return to the starting position.

Worm plank

  • Stand with your feet hip-width apart and your arms at your sides.
  • Keeping your core tense and your back flat, rotate your hips forward and place your palms on the floor. Bend your knees slightly, if necessary.
  • Bring your hands forward into a high plank position. Keep your wrists directly under your shoulders and your body straight from head to heels.
  • Reverse the movement to return to the starting position, walking your hands toward your feet.

Crab Walk

  • Sit on the floor with your knees bent and your feet flat and hip-width apart.
  • Extend both hands behind you and press your palms against the floor with your fingers facing forward.
  • Use your glutes and core to lift your hips in a “tabletop” position with your body as flat as possible from shoulders to knees.
  • Keeping your hips raised, step forward with your right foot and left hand, followed by your left foot and right hand.
  • Continue walking forward with opposite hands and feet for the prescribed number of steps, and then reverse the movement and return to the starting point.

Sit through

  • Assume a bear crawl position with your arms straight, hands below your shoulders, and knees bent 90 degrees below your hips. (Only your hands and toes should touch the floor.)
  • Keeping your back flat, core braced, and right hand on the floor, lift your left arm and right leg and twist to the left, pivoting on your left foot as you bring your right leg under you and extend it straight over the floor. soil. (You should now be sitting).
  • Reverse the movement to return to the starting position. Repeat on the other side, lifting your right hand and left leg, and pivoting on your right foot.
  • Continue alternating sides.

Mule kick

  • Get on all fours with your arms outstretched, your knees bent at 90 degrees a few centimeters off the ground, and your back flat.
  • Maintaining the center of the leg, put the weight on your hands and lift your feet back, opening them while extending your legs.
  • Land softly, reposition yourself, and repeat.

Diamond push-ups

  • Assume a push-up position and bring the tips of your thumbs and index fingers together to form a diamond shape under your shoulders. This is the initial position.
  • Keeping your elbows tucked in, lower your torso until your chest lightly touches the back of your hands. (Or, go as low as you can without compromising form.)
  • Pause, and then push yourself back to the starting position.

Burpee

  • Stand with your feet hip-width apart and your arms at your sides.
  • Push your hips back, bend your knees, and squat down, placing your palms on the floor.
  • Jump your feet back into the push-up position.
  • Lower your torso until your chest is a few inches off the floor, and then quickly push up.
  • Jump your feet back toward your hands and then explode upward, leaping into the air.
  • Land softly and immediately begin the next repetition.