How to Do Body Weight Shoulder Exercises

Working the shoulder through body weight exercise is one of the most basic types of exercise that can be done to help strengthen the shoulder. Learn the different versions of push-ups that will strengthen the shoulder girdle.

Difficulty: Easy

Instructions

Things You'll Need:

• Floorspace
• A sturdy chair or step

Basic Pushup

1. Get down on the floor on your hands and knees . Keep your hands palm down on the floor at shoulder level.

2. Engage your abdominals and glutes. Hold your torso like a plank

3. From your knees, or if you are more advanced, from your toes, bend your elbows and lower your chest to the floor.

4. Reverse the motion and push yourself back up.

Tips & Warnings

• You can add variations to work the shoulder differently by changing the hand position:
• If you move your hands wider you will have more focus on the chest.
• Hands closer and the work comes more into the chest deltoid and triceps.
• Also, you can vary resistance by changing your pivot point.
• If you are on your toes, you will have the most resistance.
• From your knees the resistance gets much easier.
• The easiest is when pivoting from the hips.
• To add extra resistance put your toes up on a stair or bench.
• You should always speak with your physician prior to beginning an exercise program.

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