Shoulder calisthenics is a form of bodyweight training that uses only your own body weight to build strength and tone muscles. It requires little space and equipment, making it a convenient way to train at home or the gym. However, like all types of training, it’s only effective if you follow a well-designed routine.
Whether you want to improve your posture, reduce neck and shoulder pain, or enhance athletic performance, strong shoulders are important. They also help prevent upper back and shoulder injuries, as well as balance your physique. In this article, we’ll discuss the best shoulder calisthenics exercises and workouts for beginners and advanced fitness enthusiasts.
The wall handstand pushup is a challenging variation of the regular pushup that targets your shoulder and chest muscles more effectively. It looks easy but requires decent shoulder strength, mobility, and control. To do it, stand close to a wall in a handstand position with your arms extended straight forward. Then lower yourself towards the floor until your face is about 1-2 inches from the ground. Then, rise up again and repeat the movement for the recommended number of sets and reps.
For best results, integrate shoulder-focused calisthenics into your routine 2-3 times per week. This allows for adequate recovery and muscle growth while minimizing the risk of overtraining. Also, be sure to include a variety of movements that target different parts of the shoulder (anterior, medial, and posterior) to ensure balanced development.