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Shoulder muscles are an important part of a well-rounded fitness routine. They help support the upper body and improve posture, balance, and coordination. Unfortunately, shoulder muscles can be difficult to target with traditional weightlifting exercises. For those looking to increase shoulder muscle size and strength without weights, bodyweight exercises can be a great alternative.
Shop The Collection: BarbellsBodyweight exercises rely on your own body weight rather than external weights such as dumbbells or barbells. This makes them accessible to anyone, regardless of equipment availability. Bodyweight exercises also provide a more natural range of motion that can help to prevent injury and improve overall performance. In this article, we'll look at some of the best bodyweight exercises for increasing shoulder muscles.
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The push-up is one of the most popular bodyweight exercises for the shoulders. It works all of the major muscles of the upper body, including the shoulders, chest, arms, and core. To do a push-up, start by lying face down on the ground with your hands slightly wider than shoulder-width apart. From there, press up through your palms until your arms are straight and your body is in a straight line from head to toe. Slowly lower back down to the starting position and repeat. Make sure to keep your core engaged throughout the exercise.
Dips are an excellent bodyweight exercise for targeting the shoulders. To do a dip, you will need a sturdy chair or bench. Start by sitting on the edge of the chair or bench with your hands placed firmly on either side of your hips, fingers facing forward. Lift your feet off the ground and use your arms to slowly lower your body until your arms form a 90-degree angle. Push yourself back up using your arms and repeat. Keep your core engaged throughout the exercise to get the most benefit.
The inverted row is another great bodyweight exercise for targeting the shoulders. To do an inverted row, you will need a bar or other sturdy object that is at least waist-height. Start by gripping the bar with an overhand grip, hands just wider than shoulder-width apart. Keeping your body straight, pull your chest up towards the bar as far as possible. Slowly lower yourself back down and repeat. Make sure to keep your core engaged throughout the exercise.
Reverse flyes are a great bodyweight exercise for targeting the rear deltoids (shoulder muscles). To do a reverse flye, start by standing with your feet hip-width apart. Bend forward at the hips, keeping your back flat, and hold a pair of light dumbbells in each hand. With your arms extended and palms facing inwards, raise your arms out to the sides until they are parallel with the floor. Slowly lower your arms back down and repeat.
Pull-ups are a great bodyweight exercise for targeting the shoulder muscles. To do a pull-up, start by gripping a pull-up bar with an overhand grip, hands just wider than shoulder-width apart. Pull your body up until your chin clears the bar. Lower your body back down and repeat. Make sure to keep your core engaged throughout the exercise to get the most benefit.
The plank is another great bodyweight exercise for targeting the shoulder muscles. To do a plank, start by lying face down on the ground with your elbows bent and hands directly beneath your shoulders. Lift your body off the ground, keeping your back flat and your core engaged. Hold this position for 30 seconds to 1 minute and then slowly lower your body back down and repeat. Make sure to keep your core engaged throughout the exercise to get the most benefit.
Bodyweight exercises are a great way to increase shoulder muscle size and strength without the need for weights. These exercises can be done anywhere, anytime, and don't require any special equipment. Some of the best bodyweight exercises for targeting the shoulder muscles include push-ups, dips, inverted rows, reverse flyes, pull-ups, and planks. With regular practice, these exercises can help to increase shoulder muscle size and strength quickly and effectively.
