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The 20 Hardest Bodyweight Shoulder Exercises

by on 14 Comments

bodyweight shoulder exercises pike pushup

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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.

I’ve also included a number of links to similar awesome articles, so check those out!

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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 Of The Hardest Shoulder Exercises 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.

Measure your strength by downloading the Bodyweight Shoulder Exercises Progress Chart to your phone or computer for FREE — By Clicking the button below…

 

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20 Hardest Bodyweight Shoulder Exercises

 

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

 

 

Filed Under: Improve Your Physique, Extreme Exercises, Strength Training, Advanced Upper Tagged With: bodyweight shoulder exercises

Comments

  1. Devon says

    April 3, 2013 at 11:54 pm

    I like the song for hand hops.=-)

    Reply
    • Todd Kuslikis says

      April 4, 2013 at 7:19 am

      Great!

      Reply
      • jerwin says

        February 21, 2014 at 9:52 pm

        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

        Reply
  2. Devon says

    April 4, 2013 at 9:48 pm

    How about bucket circles without the bucket?

    Reply
    • yomomma says

      December 2, 2015 at 6:55 am

      its called circles 😀

      Reply
  3. Tysen says

    August 26, 2013 at 5:04 pm

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

    Reply
    • Todd Kuslikis says

      September 7, 2013 at 3:42 pm

      Hi Tysen,

      Try getting in a dip position (arms straight) and doing reverse shoulder shrugs. Also, handstands will help with trap strength too.

      Reply
  4. tysen says

    September 10, 2013 at 4:57 pm

    Thank you for your help

    Reply
    • Todd Kuslikis says

      September 11, 2013 at 1:12 pm

      For sure!

      Reply
  5. trevor says

    August 20, 2014 at 9:35 am

    forward all the information i can get regarding which exercises are best suited for an ectomorph

    Reply
  6. Brandon Roman says

    January 14, 2015 at 10:54 pm

    What I don’t have Internet

    Reply
  7. mahesh choudhar says

    August 1, 2015 at 12:39 am

    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….

    Reply
  8. James says

    August 11, 2015 at 5:11 pm

    Manna is 11? I feel it should be very close to 1. It’s a rare skill

    Reply

Trackbacks

  1. shoulder workout ectomorph | Fitness Motivation says:
    October 14, 2014 at 8:31 pm

    […] 20 hardest shoulder exercises without weights […]

    Reply

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