5 killer bodyweight workouts for strong and broad shoulders

Strong trapezius muscle along with powerful deltoids leads to an enhanced upper body physique
Strong trapezius muscle along with powerful deltoids leads to an enhanced upper body physique

Not only a strong set of muscular shoulders and traps gives a person, a lean and powerful look, with an illusionistic view of having a narrow waist but also helps him in his day to day life. For precedence, a strong set of shoulders is required in many everyday activities like lifting up groceries, kids, shifting a suitcase, or carrying the bags on shoulders, etc.

A person is most prone to the shoulder injuries during his workout sessions and they are also very common among people, as the potential range of motion is very great, yet not many people do what it takes to strengthen them and work on shoulder flexibility.

Also many people don't get time to go to a gym or to even buy equipment due to many of their commitments, or I say due to their busy lives, still not to worry because in this article I'll be catering 5 bodyweight workouts which will not only give their shoulders a broad look but will also strengthen them.

Along with the shoulders, trapezius muscles which is present on either side of the shoulders and, above chest, play a crucial role in enhancing the overall upper body display. So, a person should also include the necessary workouts in his workout schedule to build his traps.

Scrutinizing the above-mentioned fact. In this article, I'll also be mentioning the necessary workouts to build trapezius muscles along with the deltoids.


#1 Shoulder Pushups

Shoulder pushups are one of the best bodyweight shoulder workouts to not only train the anterior and lateral deltoids, but also to build huge traps. To perform it, one should get into a V-pushup position by bending his waist and raising his hips towards the ceiling. Now keeping the back straight and holding the core tight, he'll have to go down and lower his head towards the ground, when it is about to touch the ground, he'll have to pause at that point, hold for a second, then come up and repeat. Remember when a person is in the starting position, his arms should be little outside from his shoulder-width and parallel to each other. One should do 15 repetitions of this exercise in 3 sets and take 15-20 seconds break between each set.

youtube-cover

#2 Push back pushups

Push back pushups helps a person in solely targetting his shoulder muscles while neglecting chest muscles. They are mainly meant to target the anterior deltoids with traps. To perform it, one should start by getting into a plank position and by planting his arms a little outside from his shoulder-width, and in line with his upper chest/shoulders. Now he'll have to go down lowering his chest as one would do in a normal pushup, next, instead of coming back up, he'll have to push himself back while bending his knees, creating a bent-knee pike position.

Then he should return to the starting position, and repeat. One should do 15 repetitions of it in 3 sets and take 15-20 seconds break between each set.

youtube-cover

#3 Pull-ups

Next workout in the list are pull-ups, which have a bundle of functions to serve. They help a person in building up his shoulder flexibility, endurance while targetting the posterior deltoids with back trapezius muscles. To perform it, one should hang onto a bar, keeping his back straight and in line with his shoulders to his feet. Now, he should plant his arms a little outside from the shoulder-width, with an overhand grip and pull himself up, while bending his elbows down to the floor until his chin goes above the bar. Then he should return to the starting position and repeat. One should perform 12 repetitions of it in 3 sets and take 15-20 seconds break between each set.

youtube-cover

#4 Chin-ups

The basic thing which differs chin-ups from pull-ups is that, it helps a person in primarily targetting his anterior deltoids, and alongside it works out the lats present in the back with biceps brachii. Also, In chin-ups, arms are at a slightly closer distance than they are in pull ups.

To perform it, one should hang onto a bar with an underhand grip, keeping his arms at about his shoulder width. Now he'll have to pull himself up, bending his elbows down to the floor until his chin goes above the bar. Then he should return to the starting position and repeat. One should do 12 repetitions of it in 3 sets and take 15-20 seconds break between each set.

youtube-cover

#5 Handstand pushup-ups

Ending up with a killer shoulder workout which will help a person in many aspects like building up his shoulder mobility, endurance, etc. This workout is considered to be a dominant or fundamental movement in building 3-D delts. For those, who are training at a beginner level and want progression in this movement, first and foremostly they will have to master the shoulder pushups so that now they are capable of lifting the weight a little heavier than in a normal pushup. After some time, gradually while getting comfortable with the shoulder pushups, day by day, they should start placing their feet at a higher level than the previous one. One should do 5 repetitions of it, each time when there is an increase in the feet placement level, in 3 sets.

youtube-cover

To perform handstand pushups at an intermediate level, one should start by facing towards a wall and by planting his palms on the floor. Next, he'll have to climb up the wall with his feet so that now his body is erect from his feet to his shoulders. Now, keeping the core tight and back stable, he'll have to lower down his head towards the ground, when it is just an inch away from the ground, he'll have to pause at that point, hold for a second, then come back to the starting position and repeat. One should do 8-10 repetitions of it in 3 sets and take 15-20 seconds to rest between each set. This workout can also be performed as a finisher in the last set until failure.

youtube-cover

Quick Links

Edited by Mayank Vora
Sportskeeda logo
Close menu
WWE
WWE
NBA
NBA
NFL
NFL
MMA
MMA
Tennis
Tennis
NHL
NHL
Golf
Golf
MLB
MLB
Soccer
Soccer
F1
F1
WNBA
WNBA
More
More
bell-icon Manage notifications