Best Bodyweight Shoulder Exercises You Can Do at Home

Posted on Feb 20 2021 - 1:20pm by Dedenkotch

The shoulders are a group of muscles that are difficult to target with bodyweight movements. The shoulders come into play as stabilizing muscles for all upper body weight movements. However, some movements work your shoulders better than others.

Here are some of the upper shoulder exercises you can do with just your body weight:

Hindu Pushups / Dive Bombers

Hindu Pushups and Dive Bombers were made famous by a guy named Matt Furey. The Hindu push-ups got their name because Mr. Furey claimed they were one of the three bodyweight movements used by Indian wrestlers in his day.

Hindu push-ups are a great move, especially if you want to isolate your shoulders. They also work great because they hit your chest from three different angles at once: upper chest, middle chest, and lower chest.

Very cool.

The Dive Bomber is a tougher variation of the Hindu Pushup.

Refuse push-ups

Decline pushups are simply a variation on pushups where you place your feet on a surface and your hands on the ground to perform the pushup. The higher the surface, the more stress it will put on your shoulders.

Shoulder curls

The bench press shoulder push-ups, also known as raised peak push-ups, are a cross between decline push-ups and handstand push-ups. Place your feet on a bench or sturdy surface. Keep them straight. Instead of the diagonal position of your body as in the pushup, you want to keep your upper body perpendicular to the floor.

This way you put maximum stress on your shoulders. Keep your legs straight as you drop your body to the floor and push up.

I ask myself

Bottoms are a great chest and tricep builder. They are also hard on the shoulders. To target your shoulders, lean forward further and do short reps.


The best shoulder movement using only your body weight is the push-up.

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