10 Shoulder Exercises With No Equipment

Strong and defined shoulders not only look impressive but also play a vital role in overall upper body strength and mobility. While traditional shoulder exercises often require gym equipment, there are still plenty of effective exercises you can do with no equipment at all. These exercises can be done at home, in the office, or even outdoors, making it easy to incorporate shoulder strengthening into your daily routine. In this article, we will explore 10 Shoulder Exercises With No Equipment you can do using just your bodyweight. By incorporating these exercises into your workout routine, you can build strong and defined shoulders without needing access to a gym or specialized equipment.

Here are 10 shoulder exercises with no equipment you can do  just using your bodyweight:

1. Push-Ups: This classic exercise targets your chest, triceps, and shoulders. Start in a plank position with your hands shoulder-width apart, lower your body down until your chest almost touches the ground, then push back up to the starting position. Aim for 3 sets of 10-15 reps.

Push-Ups

2. Pike Push-Ups: This exercise targets your shoulders and engages your core. Start in a downward dog position with your hands shoulder-width apart, lower your head towards the ground, then push back up to the starting position. Aim for 3 sets of 10-15 reps.

Pike Push-Ups

3. Handstand Push-Ups: This advanced exercise targets your shoulders and engages your core. Start in a handstand position with your hands shoulder-width apart, lower your head towards the ground, then push back up to the starting position. If you're not able to do a full handstand push-up, you can do pike push-ups against a wall. Aim for 3 sets of 6-10 reps.

Handstand Push-Ups

4. Superman Y's: Lie on your stomach with your arms extended straight out in front of you and your legs extended straight behind you. Lift your chest and arms off the ground, then raise your arms up into a Y position. Lower your arms back down to the starting position. Aim for 3 sets of 12-15 reps.

Alternate Superman Y's

5. Shoulder Taps: Start in a plank position with your hands shoulder-width apart. Lift one hand off the ground and tap the opposite shoulder, then switch sides. Aim for 3 sets of 10-15 reps.

Shoulder Taps

6. Pike Shoulder Taps: Start in a downward dog position with your hands shoulder-width apart. Lift one hand off the ground and tap the opposite shoulder, then switch sides. Aim for 3 sets of 10-15 reps.

Pike Shoulder Taps

7. Arm Circles: Stand with your feet shoulder-width apart and extend your arms straight out to the sides. Make small circles with your arms, gradually increasing the size of the circles. Reverse the direction of the circles. Aim for 3 sets of 30-60 seconds.

Arm Circles

8. Plank to Downward Dog: Start in a plank position with your hands shoulder-width apart. Push your hips up and back into a downward dog position, then lower back down to the plank position. Aim for 3 sets of 10-15 reps.

Plank to Downward Dog

9. Wall Angels: Stand with your back against a wall and your arms at a 90-degree angle. Slowly raise your arms up towards the ceiling, then lower them back down to the starting position. Aim for 3 sets of 10-15 reps.

Wall Angels

10. Scapular Push-Ups: Start in a plank position with your hands shoulder-width apart. Push your shoulder blades away from each other, then bring them back together. Aim for 3 sets of 10-15 reps.

Scapular Push-Ups

When doing these 10 Shoulder Exercises With No Equipment, it's important to focus on proper form and engage your core muscles for stability. You can also vary the exercises and rep ranges to keep your muscles guessing and prevent plateauing. With consistency and dedication, you can effectively build strong and defined shoulders using just your bodyweight.