Today we have to talk about shoulder exercise without weights. The shoulder is the first muscles that appear on the front even you wear a T-Shirt or a sweater. You can’t look like a bodybuilder without a strong shoulder. It may seem that it is more common for men to train their shoulders because “men need stronger arms”, right? Lie! We all need to have strong shoulders because the shoulder is a very mobile part of the body, unstable and susceptible to injury.
Here are best shoulder exercises without weights you can do at easily home. These shoulder exercise can be performed with your own body weight. You don’t even need weights to do these exercises.
Shoulder injuries are very common because the range of motion is huge. However, there are not many people who dedicate themselves to work them. If this is not a sufficient reason, strong and defined shoulders can make the visual effect that your waist is smaller. Now that we have your attention.
Although many of us do not think about the role of shoulders in daily activities, we remind you that you use them a lot: when you go shopping, when you pick up your children, when you pick up something from the floor and put it in the closet, when you clean … All those times you’re using your shoulders.
You can try the exercises with the own weight that we cited below to help you have attractive shoulders and strengthen the muscle, ligaments and muscle tissue (of course!). The best part is that you do not need to lift weights.
Routine to work the shoulder exercise without weights
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1. INCLINED PUSH-UPS
The Inclined push up is best shoulder exercise without weights. This exercise can be slightly complicated the first time it is done, but it will help in a very effective way to strengthen the shoulders. If we want an exercise, with our own weight, that we use to exercise our muscles in a different way to what we are used to doing, without doubt, the inclined inflections. They are a very useful movement to stimulate the fibers of the entire rib cage differently from conventional bending.
We do not need any special material that we need to buy in any establishment, which makes it a perfect exercise to exercise at home. Simply, with a table, as you will see below, enough and enough to do the inclined push-ups.
How are inclined inflections performed?
To do the inclined inflections, in the first place, we must select a surface that allows us to rest the palms of our hands safely and that is able to hold our weight perfectly, given that it will suffer the tension exerted by our arms as we perform the exercise.
Once we have chosen properly, we should support the palm of our hands, in the same way as if we were to perform a chest flexion. Opening the hands choose ourselves, because we can play with the position and thus perform pushups diamond, closed push-ups or open pushups inclined.
The legs, we must place them on the ground, the tip of the feet being the only point of contact with the ground. We should not let the hip fall down, keeping the abdomen and gluteal tight if necessary. Once we are perfectly located, we will proceed to descend in the same way as if we performed a flexion, that is, we should touch with the chest in the support, rest a second and proceed to climb again.
2. DECLINED PUSH-UPS
Another shoulder exercise without weights is declined push-ups. The declined push-ups is a simple exercise that can be practiced comfortably and easily from home. It is one of the most famous types of push-ups, because either on a chair or on a bench it can be done if there is no contingency. It helps us to increase the workload of our inner fibers of the chest area and shoulders, which are so complicated to work. In addition, it will force us to have constant tension in our abdominal and lumbar area to maintain enough pose at the time of performing them.
How are the inflected declines made?
To correctly execute the declined push-ups, we will have to lie down on the floor face down and place the hands as when we perform normal push-ups, having the arms fully extended.
We must move our feet to a chair, box or bench to position ourselves in the initial position to perform the declined push-ups. Next, we will lower the body downwards until our chest touches the ground while we accompany with breathing, inhaling.
3. PIKE PUSH-UPS
The best shoulder exercise without weights is pike push-ups. The pike Pushup is one of the most effective ways to improve strength pushups on the shoulders. The pike Pushup is a simple exercise that can be practiced comfortably and easily from home. It is a good exercise to strengthen the shoulder muscles. We do not need to have a specific rare material to get, since with a series of stable benches they serve us. And the bad, even with a single bank we can perform the exercise without problem, as we can see in the photo that we include below.
How do you pike Pushup?
To pike Pushup, we must place our arms between two inclined benches placed from side to side, a little separated with space to be able to introduce the head with slack.
We will place our hands on the ends of the benches and straighten the arms. We will position the front legs on the opposite ends of the bench. We will raise the back end up with arms, back and knees straight. We will keep the knees and the back straight. It is appropriate to draw a slight lumbar curve.
We will lower our heads between the ends of the benches, folding our arms for this. We push back to the starting position, extending the arms. Repeat the procedure as indicated.
4. WALL CLIMB
The wall climb is a very interesting exercise to strengthen the shoulders, back and abdominal muscles. The wall climb push-ups is a simple exercise that can be practiced comfortably and easily from home. It is likely that many of you know this exercise and that you have seen it done on more than one occasion, but maybe you do not have it associated by the name of wall climb.
How is the wall climb made?
To make the wall climb, we must start with our backs to the wall. It is not very similar to a pine flexion, because although it works similar muscles, the execution of the exercise is different.
We will keep some distance between the wall and our body and we will place our hands on the ground, open, parallel to each other. We will get on our knees and hook the tips of our feet against the wall and try to bring our arms closer, little by little towards the wall as we climb with our legs.
The aim of the wall climb is that our abdomen and torso touch the wall, until that point we should not stop. Once we get to touch with the chest, we will begin to descend, not dropping the body at once, but we will have to follow the same process as in the climb but in reverse.
5. BIRD DOG PUSH-UPS
The Bird-Dog Push-ups is a simple exercise that can be practiced comfortably and easily from home. It is one of the most famous types of push-ups; you can do it easily at home anywhere.
- Make a flexion of arms, keeping the elbows by the sides.
- Extend the right arm in front of you, along with the left leg at the same time you raise the body.
- Do another push-up (bending) and repeat the other side.
6. T-ROW PUSH-UPS
The T Row Push-ups is a simple exercise that can be practiced comfortably and easily from home. It is one of the most famous types of push-ups, you can do it easily at home anywhere.
- Start in the flex position (hands under the shoulders, abdominals contracted, back flat and legs extended behind you),
- Flex and then bring one arm and one leg up, leaving the body in a lateral position.
- To lower, make a small turn and reflex when you leave your hand on the ground.
- Do 8 repetitions and change sides.
- the most famous types of push-ups, you can do it easily at home anywhere.
7. SLIDING PUSH-UPS
Another famous type of push-ups is Sliding push-ups, you can do it easily at home anywhere.
- Start in a flexed position (hands under the shoulders, abdominals contracted, back flat and legs extended behind you), with a towel under your left palm slowly slide your hand forward. The final position is to stay almost in contact with the ground.
- To return to your initial position, bring the towel back just to the height of your other arm.
- Do 8 repetitions and change sides.