Shoulder calisthenics are body-weight exercises that work the shoulders without equipment and can be done almost anywhere. They’re effective, convenient, and largely free of risk if practiced correctly. Calisthenics shoulder workouts build impressive upper-body strength, which improves athletic performance and reduces the risk of shoulder injuries in everyday life.
Shoulders are comprised of three muscle groups – anterior (front), medial (middle), and posterior (back). Calisthenics is a natural movement system that efficiently targets all of these muscles, giving you a balanced shoulder workout. It also promotes dynamic stabilization movements, which strengthen the surrounding muscles to protect the shoulder joint and enhance overall functional mobility and coordination.
Push-ups: Push-ups are the bread and butter of any calisthenics routine, but they’re also a prerequisite for more specialized exercises like pike push-ups and handstand push-ups. Adding them to your shoulder calisthenics workout will help you achieve a powerful, well-rounded set of shoulders and triceps.
Assisted dips: While a regular dip is a great exercise for your triceps, using a parallette or other elevated surface can add more resistance to the movement and make it easier to complete for higher reps and sets. The wall walk is an efficient way to train your shoulders in a slightly different manner than other bodyweight exercises, while targeting a different group of muscles.
Start by performing a regular push-up. Then, move backward while keeping your feet and hands flat on the ground until you’ve traveled about 10 to 15 feet. Repeat this exercise, switching your legs after each rep, and perform as many reps as possible.