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Exercises

Bodyweight shoulder exercises

Bodyweight shoulder exercises, from the easiest version to the hardest. Everything here uses your own body as the load, with at most a floor, a wall or a sturdy step.

11 moves11 with 3D demosBeginner 4Intermediate 3Advanced 4

Beginner bodyweight shoulder exercises 4

Jumping jack demonstrated on the 3D figure3D demoJumping jackBeginner · No equipmentProne Y-T-W raises demonstrated on the 3D figure3D demoProne Y-T-W raisesBeginner · No equipmentScapular push-up (push-up plus) demonstrated on the 3D figure3D demoScapular push-up (push-up plus)Beginner · No equipmentWall angel demonstrated on the 3D figure3D demoWall angelBeginner · A wall

Intermediate bodyweight shoulder exercises 3

Bodyweight get-up demonstrated on the 3D figure3D demoBodyweight get-upIntermediate · No equipmentInchworm walkout demonstrated on the 3D figure3D demoInchworm walkoutIntermediate · No equipmentPike push-up demonstrated on the 3D figure3D demoPike push-upIntermediate · No equipment

Advanced bodyweight shoulder exercises 4

Wall walk demonstrated on the 3D figure3D demoWall walkAdvanced · A wallFreestanding handstand demonstrated on the 3D figure3D demoFreestanding handstandExpert · No equipmentTuck planche demonstrated on the 3D figure3D demoTuck plancheExpert · No equipmentWall handstand push-up demonstrated on the 3D figure3D demoWall handstand push-upExpert · A wall

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Questions people ask

What are good bodyweight shoulder exercises for beginners?

Start with moves graded easy, such as Jumping jack, Prone Y-T-W raises, Scapular push-up (push-up plus). There are 4 of them on this page. Each guide links to a harder option for when it starts to feel easy.

What are the hardest bodyweight shoulder exercises?

Moves graded advanced or expert include Freestanding handstand, Tuck planche, Wall handstand push-up. Most have stepping stones; open a guide to see its easier options.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.