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Variant Bodyweight Shoulder Exercises

Variant Bodyweight Shoulder Exercises

Eshealthtips.com – When you want to train in the comfort of your own home without heavy weights, bodyweight shoulder exercises are a great way to get a workout in. They’ll sculpt your shoulders while also giving you better posture and strength.

Activating Various Muscles in the Body

Strong shoulders can make almost any movement easier and more powerful. They can also prevent injury and increase your self-confidence. The Pseudo-Planche Push-Up is an intense variant of the regular push-up that fires up different muscles in your body. It combines the strength of a regular push-up with the balance and stability of planche training.

Whether you’re looking for a new challenge in your workout or a new way to build upper-body and core strength, this exercise is worth adding to your routine. The key is to focus on mastering each progression slowly and building up to the full planche push-up over time. The pseudo-planche push-up is a tough exercise that requires a lot of core strength and control. It can be a bit difficult for beginners to do, but it will definitely help you progress to the full planche.

The Pike Push-Up is a great addition to any Bodyweight Shoulder workout, whether you’re trying to master your handstand or are simply looking to improve the strength and endurance of the shoulders and core necessary for everyday functional movements. It’s a demanding exercise that requires no equipment and can be used by athletes of all levels. Unlike the regular push-up, the pike position puts more of the body’s weight onto the hands and shoulders. This makes it more challenging and requires more coordination.

Pike Push Up builds Strength and Strengthens Back Muscles

This bodyweight exercise builds strength and endurance in the shoulders, triceps, core muscles, and chest muscles. It is best used in conjunction with other shoulder exercises such as the barbell overhead press. The pike push-up also strengthens your upper back muscles, called the traps, which are diamond-shaped and have three sets of fibers. All three sets are active during a pike push-up, but the upper traps are more activated than the middle and lower traps.

The Straight Bar Dip is a great bodyweight exercise that will target the chest and triceps. However, it’s important to note that it is not a substitute for parallel bars when it comes to developing strength. The main difference between the two is the position of your hands and shoulders when performing each variation. The straight bar dip puts your shoulders in a position called internal rotation, while the parallel dips allow them to remain neutral.

Regardless of which variation you choose, make sure that your hands are within a few inches of the width of your hips when executing each rep. This will ensure that you can perform each dip comfortably and with maximum strength. Also, be sure to keep your head neutral when doing this exercise. Otherwise, your head will jut forward during the descent and you may injure yourself.

One of the Most Important Bodyweight Exercises

The Shoulder Press is one of the most important bodyweight exercises for building strong shoulders. It works all of the main shoulder muscles, including the deltoid, pecs, triceps and middle back muscle groups. A shoulder press should be performed with proper form, to avoid injury. If you are new to weightlifting or working around an injury, ask a trainer for guidance when performing the exercise.

To perform a shoulder press correctly, grip a barbell with a shoulder-width grip and plant your feet in a squat position, keeping your forearms vertical and elbows tucked close to your sides. Then push the barbell toward your chest and return to the starting position. The shoulder press can help correct a wide range of muscle imbalances, especially among people who spend a lot of time at a desk job. It also strengthens scapular muscles and stretches out tight chest muscles. It also develops your core and stabilizer muscles in the trunk.

Reference :

Watanabe, Y., Tanimoto, M., Oba, N., Sanada, K., Miyachi, M., & Ishii, N. (2015). Effect of resistance training using bodyweight in the elderly: Comparison of resistance exercise movement between slow and normal speed movement. Geriatrics & gerontology international15(12), 1270-1277.

Nasrulloh, A., Apriyanto, K. D., Yuniana, R., Dev, R. D. O., & Yudhistira, D. (2022). Developing Self Body Weight Training Methods to Improve Physical Fitness in the COVID-19 Era: Aiken Validity. Journal of Hunan University Natural Sciences49(6).


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