A well-defined shoulder is not only necessary for bodybuilders and athletes but for other people as well. There are a lot of activities that need proper balance and postures and for it, we require some strength building exercises for the shoulders. It is not easy for everyone to perform weight lifting so for those who can’t do it, we bring the best shoulder exercises that can be done without weights.
- Push Ups
A pushup is one of the classic workouts one can do to build chest, shoulders and triceps. To perform this, lie down on the mat with hands at shoulder’s width. Now place the legs back with feet supporting the entire body. With this position, slowly begin to press down your body with using the hands and then with its help again; bring back the body to the previous position. One needs to come down till the chest touches the ground and then push back to the prior position.
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Single Arm Plank
You get your shoulders and core muscles to work here. Starting with this one, take the plank position with the hands below the shoulders. This is same as pushups but here you need to do it with only the help of a single hand. Do it with the right hand with suspending the left one in the air. Wait in this position for 30 seconds and then bring back the hand back to the floor. Repeat vice-versa with both hands.
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Elevated Push-Up Off Stairs
This one is for overal health and core function. Facing away from the stairs, drop into a push-up position with your feet on the first stair. Now perform a solid, rigid Push-Up with no sag in the lower back and repeat .
Gradually work your way up the stairs with your feet.
- Inchworm
This one is good for shoulders, abs, and back. Start standing with feet hip-width apart. Hinge forward at your hips and place your palms on the mat. You can bend your knees if needed to get your palms flat on the floor. Walk your hands forward so that you’re in high plank. Your shoulders should be stacked directly above your wrists. -
Plank Jacks
This works on shoulders, core, and glutes. Start in high plank and keeping your core engaged, jump your feet out and in (like jumping jacks). If your wrists bother you, try this move on your forearms.