20 Hardest Shoulder Exercises without Weights

Below you’ll find some of the hardest shoulder exercises imaginable, all without using weights. There is something to be said about being able to do a one handed handstand pushup that is more impressive than being able to lift 100 lbs over your head. They both take great strength and it takes incredible commitment to be able to do both, but there just seems to be something more impressive about the first one. It takes more coordination, more whole body strength.

What Makes A Shoulder Exercise Hard?

The angle of the exercise is essentially what makes a shoulder exercise difficult. The shoulder muscle is made up of the anterior, middle and poster deltoid. Its function is to move the arm upward. So naturally, you may think that there couldn’t really be too many variations to a shoulder exercise. Yet as the below 20 hardest shoulder exercises prove, there can be many, many variations.

Which Hard Shoulder Exercise Can I Do?

Shoulder strength is definitely something I need to work on more. I can do a One Arm Pushup but that is about as far down on the list that I can get. How about you? I am so impressed by the people that can do the shoulder exercises toward the bottom. This takes incredible strength and so many years to be able to do. I definitely want to work up this list of shoulder exercises so some day I can do a one handed handstand pushup.

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20 Hardest Shoulder Exercises without Weights

20. Single Arm Plank


19. Shoulder Pushups


18. TRX Shoulder Pushups


17. Handstand Pushup with Wall


16. Bucket Circles


15. One Arm Pushup


14. Nakayama-Planche


13. Human Flag


12. Human Flag Push Up


11. Manna


10. Handstand on Bosu Ball


9. Supported One Arm Handstand Pushup


8. Full Planche


7. Planche Pushups


6. 90 Degree Handstand Pushups


5. Straddle Planche


4. One Arm Handstand


3. Straddle Planche Clap Pushups


2. Hand Hops


1. Iron Cross


Insane Bonus! – One Arm Handstand On Canes


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      • jerwin says

        Hi todd this is jerwin from india im new to bodyweight before trying bodyweight I was harcore weight training person . Well im plagued from back pains I mean doctor told me anymore nonsense weightlifting you will be in wheel chair I can do standard push up and pull up now seeing there are advavanced moves in bodyweight movements is it safe for my back .pls advice

  1. Tysen says

    Hello Mr.Kuslikis I was wondering if you knew of any Trap exercises? Im having a hard time hitting my traps with bodyweight exercises…

  2. mahesh choudhar says

    plz sir i want to increse my shoulder but i have no more stamina…. to do exersise because i was fat and fat is more in my butt and thise… so plz give me properly advise as consider i m ur brother….


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