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Developing strong and toned shoulders is a goal of many fitness enthusiasts. However, with busy lifestyles and the ever-increasing cost of gym memberships, it can be difficult to find the time and money for the necessary equipment. Thankfully, there are plenty of bodyweight exercises that will help you build your shoulder strength without the need for any expensive equipment.
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One of the most popular bodyweight exercises for shoulder strength is the push-up. This exercise works both your chest and shoulder muscles, helping you build strength and tone them at the same time. To do a basic push-up, start by lying flat on the ground with your hands slightly wider than shoulder-width apart. Push yourself up until your arms are straight and then lower your body back down until your chest almost touches the ground. Repeat this motion for 10-15 repetitions.
For an added challenge, you can do variations of the push-up such as incline or decline push-ups. Incline push-ups involve doing the same motion as a regular push-up, but with your hands placed higher on an elevated surface such as a bench or chair. This helps target your chest and shoulder muscles more effectively. Decline push-ups involve placing your feet higher than your head on an elevated surface while keeping your hands on the ground. This variation works your upper body and core even more, making it an effective exercise for building strength.
Another great bodyweight exercise for building shoulder strength is the shoulder press. This exercise targets the front and side deltoid muscles, helping to give them definition and strength. To do a shoulder press, start by standing with your feet hip-width apart and your arms bent at the elbows. Raise your arms up until they are level with your shoulders and then slowly lower them back down. For extra resistance, you can hold weights or water bottles in each hand.
You can also increase the challenge of the shoulder press by doing variations such as the single arm shoulder press. This exercise involves using one arm to raise and lower your body weight. Start by standing with your feet hip-width apart and your left arm bent at the elbow. Raise your arm up until it is level with your shoulder, then slowly lower it back down. Then repeat the motion with your right arm. Doing the single arm shoulder press helps to engage your core more and increases the difficulty of the exercise.
Bent over rows are a great bodyweight exercise for targeting your back and shoulder muscles. This exercise requires you to stand with your feet hip-width apart and bend your knees slightly. Keeping your back straight, bend forward at the hips until your torso is parallel to the ground. With your arms extended, pull your elbows back towards your body until your hands are level with your chest. Slowly lower your arms back down and repeat for 10-15 repetitions.
For an added challenge, you can do variations of the bent over row such as the single arm bent over row. This variation involves using one arm to pull the weight up and then lowering it back down. This helps to engage your core more, as well as isolate each arm for maximum benefit.
Plank shoulder taps are a great bodyweight exercise for strengthening your core and shoulders. To do this exercise, start by getting into a plank position with your hands shoulder-width apart and your feet hip-width apart. Make sure your back is straight and your abs are engaged. Slowly lift one arm and tap your shoulder, then switch sides and repeat the motion. Do this for 10-15 repetitions, taking breaks as needed.
To make the exercise more challenging, you can do variations such as the alternating side plank shoulder taps. This variation involves tapping your shoulder with one arm while simultaneously lifting the opposite leg off the ground. This helps to engage your core and obliques, helping you to get stronger faster.
Building shoulder strength doesn’t have to require expensive gym equipment. There are plenty of bodyweight exercises that will help you achieve your goals without breaking the bank. With a little bit of motivation and dedication, you can use these exercises to get strong and toned shoulders in no time.
