Calisthenics shoulder workouts are an important part of any fitness routine. Not only can they help to maintain healthy shoulders, but they also have a number of other benefits. From increased mobility to improved posture and overall strength, calisthenics shoulder exercises can be an effective way to work out the shoulders. In this article, we’ll discuss some of the best exercises that can help strengthen and tone the shoulders with minimal equipment and no gym membership required.
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What is Calisthenics?
Calisthenics is a form of exercise that uses body weight and gravity as resistance. It consists of exercises like push-ups, squats, lunges, pull-ups, and burpees. This type of workout is great for building strength and endurance, as well as improving flexibility and balance. Calisthenics can be done almost anywhere with minimal equipment, making it an ideal form of exercise for people who are short on time or don’t have access to a gym.
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Fantastic Calisthenics Shoulder Exercises
Calisthenics is a great way to build strength and tone your shoulders. Here are the best exercises you can do:
Shoulder Taps
The shoulder tap exercise is a great way to improve shoulder mobility and strength. Here are the steps to performing the shoulder tap:
- Start in a pushup position with your hands slightly wider than shoulder-width apart. Make sure your spine is straight and your core is engaged.
- Lift one hand off the ground and reach across your body towards the opposite shoulder. Keep your hips stable throughout the movement and make sure your shoulders remain level.
- Return your hand to the starting position and repeat on the other side. Do 10-15 reps for each side, depending on your fitness level, or until you feel fatigued in the shoulders.
- By performing this exercise regularly, you can help improve the range of motion in the shoulders and build strength in those muscles as well.
Plank to Down Dog
The plank to down dog transition is a fundamental yoga move that helps build strength and flexibility. Here are the steps to do it correctly:
- Begin in a high plank position with your wrists directly under your shoulders, legs extended behind you, and core engaged.
- Slowly lower your hips toward the floor while pressing through your palms and pushing your chest away from the ground.
- As you reach the bottom of the movement, press into your heels to lift them off of the ground as you press through your palms to bring your chest forward and up towards the sky. Your body should now form an inverted V shape, similar to a downward-facing dog pose.
- To complete the transition, slowly lower your hips back down towards the floor until you return to a high plank position. Repeat this movement for the desired number of reps or hold for 10-15 seconds in each position for a more static practice.
Elbow to High Plank
The elbow-to-high plank is one of the great calisthenics shoulder exercises for building core strength and stability. Here are the steps to perform this move:
- Begin in a forearm plank position with your elbows directly under your shoulders, your feet hip-width apart, and your body in a straight line from head to heels.
- Engage your core muscles and press down through the palms of your hands to lift your upper body into a high plank position. Make sure to keep your hips level with the floor and avoid letting them sag as you lift up.
- Hold this position for 3-5 seconds before slowly lowering back down into the starting forearm plank position. Repeat 8-12 times for one set of elbow-too-high plank exercises.
Best Bodyweight Exercises for Shoulders
The best bodyweight exercises for shoulders are those that engage all three heads of the shoulder muscle, the anterior (front), medial (side), and posterior (rear). Here are the best ones:
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Pike Push-ups
Pike Push-ups are a great way to target your shoulders and triceps while also engaging your core. Here is a step-by-step guide on how to perform Pike Push-ups correctly:
- Start in a high plank position with your hands directly below your shoulders, keeping your body in a straight line from head to toe.
- Keeping your legs straight, lift your hips up towards the ceiling so that you are forming an inverted V shape with your body. Make sure to keep your arms and back straight throughout the exercise.
- Lower yourself down until the top of your head lightly touches the floor, then press back up into the starting position. Repeat this motion for as many reps as needed.
Decline Push-ups
The decline push-up is a great exercise for building strength and stability in the chest, shoulders, and triceps. If you’re new to this exercise or looking for ways to progress it, there are several steps you can take to make the move easier or more challenging.
- To start, try doing modified decline push-ups with your hands on an elevated surface such as a chair or bench. This will reduce the amount of body weight you need to support and make the exercise easier.
- As you become stronger, gradually lower the height of the surface until you’re eventually doing full decline push-ups on the ground.
For an extra challenge, add weights such as dumbbells or a weighted vest. You can also increase the difficulty by widening your hands so that they’re slightly wider than shoulder-width apart. This will shift more of your body weight onto your chest muscles and make each rep harder.
Handstand Push-ups
The handstand push-up is another one of the best calisthenics shoulder exercises for building upper body strength. It requires balance, coordination, and core stability, so it’s important to practice proper form. Here are the steps to do a handstand push-up:
- Start by facing a wall and place your hands on the ground about shoulder-width apart. Your palms should be flat and your fingers pointing toward the wall.
- Kick your legs up into a handstand position against the wall, keeping them straight and pressing your weight onto your arms as you do so. Make sure to engage your core for balance and stability.
- Slowly lower yourself down towards the ground until your head almost touches the floor, then press back up with control until you’re in the starting position again. Repeat this movement for as many reps as desired.
By practicing these steps regularly, you’ll soon master the handstand push-up and reap all its benefits!
Best Shoulder Workout at Home for Beginners
If you’re looking for the best shoulder workout to do at home as a beginner, there are several exercises you can do included below:
Wall Slide
The Wall Slide is a great exercise for building strength and mobility in the lower body. Here are the steps to perform this exercise:
- Start by standing with your back against a wall and your feet about shoulder-width apart. Make sure your feet are planted firmly on the ground and that your toes are pointing forward.
- Slowly slide down the wall until your thighs are parallel to the ground and your knees are bent at 90 degrees. Your hips should remain pushed back against the wall, and your chest should be lifted up toward the ceiling.
- Hold this position for 10-20 seconds before slowly sliding back up the wall until you reach a standing position. Repeat this exercise for 3-4 sets of 10-15 reps, taking breaks in between sets as needed.
Barbell Overhead Press
The barbell overhead press is a great exercise for building shoulder strength and stability. It can be done with either a barbell or dumbbell, but the barbell version is more common. Here are the steps to performing a barbell overhead press:
- Start by setting up the barbell on a rack at shoulder height. Make sure you have enough room to move your arms freely without hitting anything around you.
- Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart. Your feet should be hip-width apart and your core should be engaged throughout the exercise.
- Lift the bar off of the rack and bring it up to chest level, keeping your elbows close to your sides and your wrists straight.
- Push the bar overhead until your arms are fully extended, then slowly lower it back down to chest level before repeating for as many repetitions as desired.
Half-kneeling Landmine Press
The half-kneeling landmine press is a great exercise to build upper body strength and stability. Here are the steps for performing this exercise:
- Begin by positioning yourself in a half-kneeling position with one knee on the ground and the other leg extended out in front of you. Make sure your core is engaged and your back is straight.
- Grasp the barbell handle with both hands, keeping your arms close to your sides. This will be your starting position.
- Push the barbell up towards the ceiling while maintaining a tight core and straight back position, keeping your elbows close to your sides throughout the movement.
- When you reach full extension at the top of the movement, pause for a few seconds before slowly lowering it back down to the starting position. Repeat for the desired number of reps and sets.
How to do Medial Shoulder Workout?
Medial shoulder workouts are important for strengthening the muscles in your shoulders and improving overall stability.
- To begin a medial shoulder workout, you’ll need to start with some basic exercises for warming up the muscles. These can include arm circles, shoulder shrugs, and arm swings.
- Once you have warmed up, you can move on to more specific exercises such as lateral raises and bent-over rows.
- For lateral raises, use light weights or resistance bands and lift your arms out to the side in a controlled manner.
- For bent-over rows, stand with your feet hip-width apart and hinge forward at the hips while keeping your back flat. Make sure to keep your elbows close to your body and raise the weight towards your torso. Fi
- ally, finish off with some stretching exercises such as shoulder rolls and chest stretches to cool down the muscles after a workout.
Is 10 Minute Calisthenics Workout Effective?
10-minute calisthenics workouts can be an effective way to exercise, depending on the intensity of the workout. Calisthenics is a form of bodyweight exercise that involves using your own body weight as resistance. This type of exercise is great for improving strength, flexibility, and cardiovascular endurance.
The key to making a 10-minute calisthenics workout effective is to make sure you are pushing yourself to your limits during each exercise. You should aim to do as many reps as possible in the allotted time frame and focus on proper form. This will help you maximize the benefits of the workout and get the most out of it.
Finally, it’s important to remember that 10 minutes is not enough time to achieve long-term results with any type of exercise program. To see real progress, you need to commit to regular and consistent workouts over time.
Start Your Calisthenics Shoulder Exercises Today!
Starting a calisthenics shoulder exercise routine is a great way to improve your strength and mobility. Not only will you be able to perform more complex exercises, but you will also be able to enjoy the benefits of improved posture and reduced risk of injury. Additionally, you can tailor your routine to fit your own personal needs and preferences.
The key is to start slowly and gradually build up as your strength and confidence increase. Make sure you are using proper form when performing each exercise so that you can get the most out of them without putting yourself at risk of injury. Once you have established a solid foundation with basic exercises, then you can start adding in more advanced ones as desired.