Are you looking to bulk up those shoulders? Calisthenics shoulder exercises are an excellent way to increase strength and toning in the shoulder area.
Having strong, well-defined shoulders not only looks aesthetically pleasing but can also help with daily activities such as carrying heavier items or engaging in physical sports.
In this blog post, we'll discuss some of the best calisthenics exercises for developing muscularity and definition in your upper arms.
Read on to find out more about these helpful workouts.
Beginners Best Calisthenics Shoulder Exercises
If you have just started out, these are the best calisthenics shoulder exercises for beginners to get going:
Standing IYT Raises
The Standing IYT raises are a bodyweight complex exercise that simultaneously targets all three deltoids.
It is a simple and efficient exercise. You may not gain muscular mass from the standing IYT raises, but you will gain shoulder strength and mobility.
You can include it in your calisthenics shoulder training regimen whether you're a novice or an expert athlete or exerciser.
How To Perform Standing IYT Raises?
- With your arms straight out to the sides and facing the torso, maintain a straight posture while standing with your feet shoulder-width apart.
- Keep your back flat while bracing your core. That's the beginning.
- Straighten your arms above your head until your fingertips are pointing upward, pause, and then return to the beginning.
- Now, while maintaining your arms straight, lift them in the shape of a "Y" with your fingers pointing upward. After a little pause, bring your arms back to the starting position. Yes, that is a raise.
- Rise your arms straight out to the sides until they are parallel to the ground to do the "T" raise. Return your arms to the starting position after pausing briefly to squeeze your deltoids. You've now finished one repetition.
- Perform three sets of six to eight reps each, with a one-to-two-minute break between sets.
Pike Pushup
One of the best and most common calisthenics workouts for the shoulder, the pike pushup focuses on strengthening the front of the shoulder. Doing this exercise regularly and in addition to other shoulder calisthenics workouts can help you gain strength and muscle.
An excellent upper body exercise, pike pushups work not only the shoulders and chest, but also the triceps.
If you're just starting out, you can execute knee pike pushups as the beginner calisthenics shoulder exercises.
How To Perform Pike Pushup?
- With your hands shoulder-width apart on the floor and your knees and hips up, make an inverted V with your body by sitting on your knees.
- Hold up your hips and thighs while maintaining a strong core. Your starting point is here.
- So that your head is almost touching the floor, lower yourself toward it between your hands. The tension will be felt in your shoulders.
- Hold the position for a short period of time, concentrate on your shoulders, and then press through your arms to return to the starting position.
- Make the most sets and repetitions you can.
Pro Tip:
If you are a beginner and you want to take your workout routine to the next level, you may purchase best calisthenics equipment that will help master your shoulder exercises.
Intermediate Best Calisthenics Shoulder Exercises
If you have just been doing calisthenics workouts for a while, these are the best intermediate calisthenics shoulder exercises to up your performance:
Feet Elevated Pike Pushup
It’s an intermediate-level at home calisthenics shoulder workout that targets the front deltoid and aids with home shoulder definition is the feet elevated pike pushup.
You can perform a declined or feet-up version of the normal pike pushup after you're proficient at it.
It will be difficult at first, but if you keep going dedicatedly, it will help develop your strength, stability, balance, and posture.
How To Perform Feet Elevated Pike Pushup?
- Your body should be in the shape of an inverted “V” as you stand with your feet on an elevated surface, your arms at your sides, and your hips raised.
- Your shoulders should feel tight as you lower yourself until your face is almost in contact with the floor.
- Repeat this motion for the desired number of sets and reps, then hold for a bit before standing back up.
- Maintain control during each rep and keep your attention on your deltoids the entire time.
Mountain Climbers
One of the most effective intermediate calisthenics exercises for shoulders is mountain climbers.
Despite not exerting much with your shoulders, the isometric hold arm position will increase the strength and endurance of your shoulders.
How To Perform Mountain Climbers?
- Set yourself up for a push-up.
- Keep your arms straight and extend your elbows.
- While maintaining the opposite leg straight, bring one knee to your chest.
- Throughout, keep your elbows straight and push the ground with your arms.
- Alternate between the legs while bringing the knee back off your chest. As soon as you can, switch the legs to make it more difficult.
Advanced Calisthenics Shoulder Exercises
If you are mad about calisthenics exercises, these are the most advanced calisthenics shoulder exercises to unleash your beast mode:
Handstand Pushup
Handstand pushups are one of the most advanced calisthenics exercises you can undertake to build a strong shoulder.
The handstand pushup is an excellent upper body bodyweight exercise that simultaneously trains the shoulder, triceps, and core muscles.
You might be able to perform a handstand pushup if you're skilled at static handstand and can hold yourself there against gravity for 20 to 30 seconds.
How To Perform Handstand Pushup?
- Using the wall as support, stand with your feet hip-width apart and your fingers pointed in the direction of the wall. Your starting point is there.
- Slowly lower your head as low as you can while maintaining a strong core and solid footing.
- Take a brief pause before pressing the start button again. On rep, that.
- Perform the most sets and repetitions you can.
- Each repetition should be done slowly and carefully.
Planche Pushup
One of the more difficult calisthenics exercises for the shoulders without equipment is the planche push-up.
Until you master the pike pushup and isometric handstand, you shouldn't perform this one. It needs a lot of flexibility, balance, arm and shoulder strength, and balance.
This will be one of your best upper body workouts if you perform it properly.
How To Perform Planche Pushup?
- Lay prone on the ground with your hands next to your hips and your arms straight at your sides with the palms facing down.
- Turn your wrists so that your fingers are pointing a little bit outside.
- As soon as your arms are straight and your torso is in the pushup position, press into the floor with your hands.
- Brace your abdominal muscles and lift your legs off the ground by pressing your feet firmly into the ground. You're in planche position right now.
- As low as you can, lower your torso toward the ground while bending your elbows.
- Then, press back till your arms are straight after a two-second pause during which you feel the contraction. You only get one repetition.
- Perform the most sets and repetitions you can.
- Each repetition should be done slowly and carefully.
Added Bonus:
As a result of these exercises, you will definitely be able to win at arm-wrestling.
Final Remarks
No matter what your fitness goals are, adding calisthenics shoulder exercises to your routine is a great way to improve your strength and definition.
The best part? You can do them just about anywhere, with no equipment necessary.
So, what are you waiting for? Give these exercises a try and see how quickly you start seeing results.
