Exercise your shoulders from anywhere in the world with these 10 bodyweight exercises. You can perform them with no equipment, and they are listed from easiest to hardest so that you can work your way up!
1) high plank.
Lay with your chest down and place your hands under the shoulders looking out in 45 degrees. Keep your legs straight and lift yourself to a high plank position. Keep your back in a straight line and hold for as long as you can.
2) wheel pose.
Lay on your back. Place your hands on the sides of your head with fingers pointing towards you. Press your hips and lower back and bring up your body. Hold the wheel position as long as you can while rounding your back.
3) incline pseudo pushups.
Find an elevated surface and place your hands close to each other with palms facing in. Lower your body while keeping your back straight and then push up to your initial position.
4) pike pushup.
Get on all fours and lift your knees off the ground. Straighten your legs and stick your butt up and high. Your hands should be next to your head. Let your body go down and then lift back up using your shoulders. Try to keep straight your legs and your back. The basic exercise for all shoulder bodyweight workouts.
5) elevated pike shoulder taps.
Find an elevated surface and place your feet on it and close to each other. Keep your legs as straight as possible and walk your hands towards your body until you come in a vertical position. Lift your left hand and touch your right shoulder. Bring your hand back down and repeat for the other side.
6) Wall handstand.
Find a wall and place your hands on the floor shoulder width with your chest looking towards the wall. Kick your legs up and rest them on the wall. Balance your body upside down with your hands and hold the position for as long as you can. Keep your back straight. The starter exercise to move into handstands and handstand pushups in your shoulder bodyweight workout.
7) Handstand wall kicks
Find a wall and place your hands on the floor shoulder width with your chest looking towards the wall. Kick your legs up and rest them on the wall. Bring your legs back down and rest on the floor. Repeat kicking them up and bringing them back on the floor.
8) wall walks.
Find a wall and place your hands on the floor shoulder width with your back looking towards the wall. Place your feet on the wall and start walking your hands towards the wall while keeping your legs straight. Once you reach the wall, start moving your hands forward until you come to a pushup position. Repeat for some rounds.
9) Wall handstand shoulder taps
Find a wall and place your hands on the floor shoulder width with your back looking towards the wall. Place your feet on the wall and start walking your hands towards the wall while keeping your legs straight. Once straight, balance your body in one hand and touch your shoulder with the other hand. Repeat while changing between left and right hand.
10) Handstand pushup
Get on a table position with your hands under your shoulders and your knees under your hips. Get your left arm and your right leg straight until they are straight and hold the position balancing on the leg and the arm that are on the floor. The most complete exercise to replace shoulder press in the gym. Must be part of every shoulder bodyweight workout.