Best Shoulder Workout – Bodyweight Exercises for the Shoulders

(I) Pike Press
Either find an elevated platform to rest your feet on or two bench to put side by side. Place your hands elbow width apart or closer and keeping your back as straight as possible, raise your glutes into the air or straighten your legs if they are elevated at waist level and lower your end towards the floor by ending the arms. Just before your head touches the ground, push yourself back into the starting position.
Harder: This exercise becomes harder the higher up your feet are.

(D) Handstand Press
Either on the ground or between two benches, place your hands shoulder width apart a few inches away from a wall. Kick or raise yourself into a handstand position using the wall to support your heels, calves, glutes and maybe upper back. Carefully lower your head towards the ground or in between the benches and then return to the starting position.
Harder: Try not using a wall for support. Remember to always use caution when performing this exercise.

(D) Inverted Shrug
Use a neutral grip on a pull up bar and kick your legs up above your head into an inverted position so you’re able to balance your body upside down. Raise your body into the air as high as possible by pulling your shoulders into your ears in a shrugging motion. Slowly release your body into the starting position keeping your legs bent or straight.

Shoulder Muscle Diagram

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