Isolating just the shoulders with calisthenics can be a tricky task, especially as the majority of bodyweight exercises typically work more than one muscle group.
This post is really for my own selfish needs, as I want to increase my strength and endurance with pull ups. One of the main muscle groups required for stronger pulling range of motions are the shoulders, thereby I searched far and wide for some useful information and video tutorials that would help me to strengthen my shoulders.
Shoulders 101
According to Wikipedia; “The human shoulder is made up of three bones: the clavicle (collarbone), the scapula (shoulder blade), and the humerus (upper arm bone) as well as associated muscles, ligaments and tendons.
The shoulder can abduct, rotate, be raised in front of and behind the torso and move through a full 360° in the sagittal plane. ”
Because the shoulder joint provides for a wide range of motion, it is extremely complex combining maximum mobility, and at the same time very vulnerable far more prone to dislocation and injury than other joints.
The movements of the shoulder joints are controlled by the deltoids, which there are three muscles the front (anterior), side (middle) and rear (posterior) deltoids, or delts. These muscles, working individually and in combination especially in calisthenics, for lifting, pushing and pulling.
For a more in depth view of the anatomy of the shoulder and it’s inner workings, check out this great video by Randale Sechrest (Time:6:52 minutes)
Shoulder Workouts – Video Tutorials
Here is a great video tutorial by Brendan Meyers. He offers fantastic advice and suggestions on bodyweight exercises and I have personally learned a ton from him.
Here is the workout:
12 Assisted Handstand Push Ups – 3 Sets – 1 Minute Rest
6 Dipping Push Ups – 3 Sets – 1 Minute Rest
Rest 2 Minutes
8 Tuck Planche Push Ups (For Beginners: Isometric Hold)- 2 Sets – 30 Second Rest
6 Planche Push Ups – 2 Sets – 30 Second Rest
Rest 2 Minutes
8 Second Pulsating Delt Pyramid – 4 Sets – 45 Second Rest
Rest 2 Minutes
12 Assisted Clap Handstand Push Ups – 3 Sets – 30 Second Rest
Rest 2 Minutes
5 Alternating Assisted Handstand Push Ups – 2 Sets – 45 Second Rest
Here is another fantastic shoulder workout from Corey Hall. Corey has awesome video tutorials with an approach to fitness and calisthenics that just about anyone can follow and understand.
Circuit Training – (Time: 6:28 minutes)
30 Seconds Each Exercise
Incline Shoulder Press – 30 Seconds
10 Second Rest
Resistance Band – 30 Seconds
10 Second Rest
Wall Climbers – 10-15 Reps
10 Second Rest
Half Levers – 5 Reps
30 Seconds Each Exercise
Incline Shoulder Press – 30 Seconds
10 Second Rest
Resistance Band – 30 Seconds
10 Second Rest
Wall Climbers – 10-15 Reps
10 Second Rest
Half Levers – 5 Reps
Here is another great video from Pavel “The Fortress” Rudometkin (Time: 10:29 minutes):
In conclusion, the shoulders are an essential muscle and joint to your own mobility and strength. Exercise, proper nutrition, rest and recovery are necessary. In addition, paying close attention to your body is critical, especially when it comes to the shoulders because they are more prone to joint injury.
If you suspect you have any pain or soreness, stop, rest, and if needed seek professional medical attention. The shoulders are super-important in the world of calisthenics and proper care is crucial.
Shoulder Test
Take care, as the shoulders are the primary movers for just about all pushing, pulling, and lifting you may partake in.
Many athletes can suffer from shoulder impingement there are two popular test one can do, the Hawkins Kennedy Test and the Neer Test. These are just a couple of there are many more variations of test dependent of the area and scope of the issue.
Kathleen Carr, MD demonstrates the Hawkin’s Test as part of a complete Shoulder Exam
Kathleen Carr, MD demonstrates the Neer’s Sign as part of a complete Shoulder Exam
