If you’re looking to build up your shoulder muscles without going to the gym or using weights or machines, you’ve got the right article. Want a bigger and stronger upper body? Calisthenics exercises for the shoulders are a great place to start.

Even though other calisthenic exercises use shoulder muscles, like push-ups, you won’t be able to make much progress if you don’t take the time to train your shoulders specifically.

Exercises That Anyone Can Do

Whether you’re new to bodyweight training or a seasoned gymnast, you’re probably looking for more (or better) ways to work your shoulders.

I’ve put together a list of exercises that focus on the shoulders because of this. They’ll help you get stronger, realize how important that part of your body is, and give your muscles more definition at the same time.

ANYONE can do calisthenics exercises for the shoulders. They will help you whether you are a beginner or the best gymnast in the world.

 When done correctly, calisthenics exercises for shoulders can add strength and size to your shoulders.

Shoulder Muscle Basics

Before getting to the exercises, it is essential to understand the shoulder muscles you will be working out.

Let’s review the three major muscles that make up your shoulder

The Anterior Deltoid

The anterior deltoid is in the front of your upper arm. Most exercises that work this muscle involve bringing your arms in front of you.

Front raises, and horizontal pushing exercises like push-ups are common exercises for the front of the shoulder.

The Medial Deltoid

The medial deltoid is on the side of your upper arm. Therefore, most exercises that work this muscle moves your arm away from your body to the sides and up.

Some common exercises for the medial deltoid are side-to-side raises and overhead presses.

The Posterior Deltoid

The posterior deltoid is in the back of your upper arm. You work this area by exercises that bring your arms behind you.

Rowing-type exercises and rear shoulder flys are common exercises for the back of the shoulder.

Why You Should Use Calisthenics Workouts for Shoulders

The front (anterior), side (lateral), and back (posterior) deltoids are all parts of the same muscle group that make up the shoulders. But when training, it’s best to think of them as three smaller groups of muscles.

Many beginners make the mistake of thinking of the heads as one muscle and exercising them the same way they exercise their chests: by pressing, pressing, and pressing some more.

Why is this wrong? This way of working out uses the front head of the shoulder girdle a lot, but the middle and back heads don’t get much work.

If the middle and back of the shoulders don’t get bigger, the shoulders will look skinny from the front and the side. Also, it can cause imbalances, which is why physical therapist and strength coach John Rusin says that the rear and lateral deltoids need as much or even more attention.

Beginner Calisthenics Exercises for Shoulder

In the next section, we’ll review five exercises for beginners. Some of them may be more challenging. Therefore, I suggest practicing them for a few weeks. Then you can improve your form as you get stronger and more familiar with them.

Each exercise will have a short description and a video showing how to do it.

Pike Pushups

The pike push-up is the best calisthenic exercise for shoulders you can do with your body weight.

In this exercise, you will walk your feet toward your hands until your hips form a V.

Sometimes it helps to go on your tiptoes.

From this position, bend your elbows to make a 45-degree angle with your body. (i.e., point your elbows towards your toes rather than to the side)

Bring the top of your head or forehead toward the ground just in front of your hands and push back up.

The pike push-up works mainly on your middle deltoid. Thus, it would be best to do between six and twelve reps.

Push-Up Shoulder Taps

The push-up shoulder tap is another easy calisthenic exercise for shoulders you can do with just your body weight.

From a push-up position, you will put all of your weight on one hand and lift the other hand to touch the opposite shoulder.

Slowly go back to a push-up position and do the same thing with the other hand.

You can do this on its own or as a finishing move after each set of push-ups.

This exercise works your front and middle deltoid, and you should do it for ten or more reps.

Single Arm Side Plank Rotations

This next calisthenic exercise for shoulders mixes the standard plank and the side plank.

Instead of switching between your left and right sides, you will go from a regular plank to a side plank while lifting your other arm straight up.

From here, you’ll rotate back down as if you were going back to a regular plank, but before you reach the bottom, you’ll turn back up again.

Focus on driving the movement from your shoulder joint as if you were pulling your arm away from your body.

Make sure you do it in both directions by raising each arm.

This exercise primarily works your medial deltoids and should be done eight to ten times for each side.

Crow Pose

I first saw this exercise in the world of yoga, and then I saw it again in calisthenics. It is a great way to learn more difficult moves like the handstand or the planche.

It shows you how to hold up your whole body with just your arms, which is much easier to say than to do.

Start by getting down on your knees and putting your palms-down hands shoulder-width apart on the floor.

Next, bring your knees up toward your armpits and higher than your elbows. Your elbows will bend on their own.

Start leaning forward from this position until your feet come off the ground.

Hold this position for as long as you can. Thirty seconds is a good place to start.

This is a fun little exercise that will help you improve your balance.

Planche Leans

The planche lean is the last of the beginner calisthenics exercises for the shoulders. It looks very easy, but it’s not at all.

Unlike the crow pose, your arms must be completely straight in the planche lean.

To do it right, get into a standard push-up position with your hands a little wider than shoulder-width and turned out.

Next, push hard with your hands into the ground and spread your shoulder blades as far as you can. This will make your upper back round, making your body look hollow.

From here, lean your body as far forward as you can while keeping your hands flat on the floor and your elbows locked out.

You can do this exercise for a set amount of time or for a set number of repetitions, such as leaning forward, holding for three counts, going back to the starting position, and leaning forward again.

The most important thing is to keep the hollow body position the whole time.

Your front deltoids will get the most work from this exercise.

In Conclusion:

Calisthenics workouts are a fantastic alternative if you’re a fitness enthusiast who works out at home with little to no equipment. They’ll assist you in strengthening, stabilizing, balancing, and flexing your muscles. They’re entertaining and allow you to do a variety of activities.

A calisthenics workout is the most acceptable option for strengthening your shoulders.

However, keep in mind that every fantastic product has some disadvantages. Calisthenics exercises, for example, are beneficial, but if you do not focus on perfect technique, you will become hurt.

So, if you’re unsure about how to complete the exercise correctly, always ask someone for assistance.