5 Types Of Easy Calisthenics Shoulder Workout For Beginners

Calisthenics involves strength training of the body using nothing but our own body weight. It includes exercises such as running, jumping, twisting, bending and so much more. The body weight is used as resistance to build strength and flexibility.

Calisthenics is ideal for targeting strengthening for various muscle groups or muscle fibers and body parts in this case the shoulder muscles.

To further engage in a callisthenics shoulder workout, you need to first learn about shoulder movement and muscles so that you can easily perform callisthenics shoulder workouts that target your shoulder muscles.

The main muscles of the shoulder are the rotator cuff muscles – subscapularis, supraspinatus, infraspinatus and teres minor. The scapula is the triangular bone, at the back of your shoulder, present on each side. It constitutes the shoulder blades.

1. Why Calisthenics Shoulder Workout?

Calisthenics SHOULDER Workout for Beginners & Advanced (Bodyweight Only)

Whenever we think of starting a fitness regime, we picture lifting heavy weights and a gym membership. No doubt that joining a gym and lifting weights helps achieve fitness goals but that is not always the case.

1.1.Reasons to Consider Calisthenics Shoulder Workout for Strong Shoulders

  1. Calisthenics shoulder workouts would be inexpensive. You won’t have the need to join a gym or buy any costly equipment.
  2. They are very easy and convenient to get started.
  3. It is a type of compound workout that will not only increase your shoulder strength but also engage all the other muscles of your body, helping you burn more calories.
  4. Calisthenics shoulder workouts would include shoulder workouts using your body weight which would also increase flexibility and range of motion.
  5. They are fun to do and can be performed anywhere, anytime. There are so many movements to learn along with progressive training and creativity.
  6. There are no age restrictions to start calisthenics shoulder workouts.

2. Here Are a Few Calisthenics Workouts for Beginners

2.1. Jumping Jacks

How to Do Jumping Jacks Properly [Exercise At Home]

Jumping jacks can be used as a quick warmup before starting your calisthenics shoulder workout as it strengthens the large muscle groups of the upper body too.

2.1.1. Methods Of Doing Jumping Jacks

  1. Basic Jumping Jack: Start with your arms at the side of your body and your legs joined. Start jumping with your feet apart and bringing your hands over your head. Jump again back to the initial position. Repeat these movements continuously for 30 seconds.
  2.  Plank Jumping Jacks: This exercise is a progressive form of jumping jacks that combines cardio with muscle strengthening.

Take the basic plank position with your palms flat on the ground and your elbows straight. Your palms should be shoulder-width. With the support of your arms, start hoping slowly while opening and shutting your feet. Do this exercise for one minute continuously.

2.2. Arm Raise

calisthenics shoulder workout
Photo by Geert Pieters, Unsplash, Copyright January 2018.

This is the most basic form of shoulder calisthenics workout.

2.2.1. Basic Arm Raise

Stand with your feet joined together and your arms by your side. Raise both your arms forward and extend it up to shoulder height. Bring back to the starting position. Repeat. Do this exercise for 16 seconds.

2.2.2. Side Arm Raise

Side arm raise
Photo by Andrea Piacquadio, Pexels.

The starting position would be the same as a basic arm raise. This time, lift your arms up perpendicular to your body, up to shoulder height. Again, repeat for 16 seconds.

2.3. Push Ups

Calisthenics shoulder workout
Photo by Ivan Samkov, Pexels.

Push-ups are an effective exercise to work your shoulders.

2.3.1. Types of Push-ups

  1. Basic Push-Ups: Lay flat on the ground with your stomach and chest in direct contact to the ground. Now using your arms, push your body off the ground until your torso is lifted up and only your feet is in contact with the ground. Hold this position for 2-3 seconds and then lower your body back to the initial position. Repeat. 10 reps of two sets at first and then gradually increase.
  2. Wall Push-ups:
Calisthenics shoulder workout
Photo by Ketut Subiyanto, Pexels.

Stand before a wall with your palms placed firmly on the wall at shoulder width from each other. Make sure you stand one step away from the wall. Lean onto the wall and lift your heels. Bending your elbows, press the upper body towards the wall. Push back and repeat.

12 reps of two sets at first and then gradually increase.

  1. Pike Push-Ups:


Start with the basic pushup position. Slowly raise your hips up, while bending your body in an upside-down V position. Make sure your hands are shoulder-width apart. Initiate the movement by performing a push action by bending your elbows and bringing the head close to the ground.

Push the body back and repeat. Carry out 14 reps of 2 sets and increase gradually.

2. Hand Stand Push-Ups

Calisthenics shoulder workout
Photo by Alex Person, Unsplash, Copyright October 2022

This Is a very progressive type of calisthenics shoulder workout and needs the ability to perform two positions – handstand and pushup.  This exercise is a true bodyweight shoulder exercise.

Make sure to master a handstand correctly before performing this exercise. Start by taking a handstand position. Now slowly start raising and lowering your face from the ground using your arm strength. Try doing this with the support of a wall at first.

Start with 10 reps and gradually increase.

2.4. Dips

This workout tones your whole arm along with the shoulder.

2.4.1. Basic Dips

Calisthenics shoulder workout
Photo by Sinitta Leunen, Pexels.

You can perform these dips with the help of a chair or bench.

Start by sitting on the chair. Move your hips off the chair and place your hands on the edge. Make sure your knee joint and torso remain perpendicular or they can remain straight as well. Putting all the weight on your arms, lower your hips down to the ground, making sure they don’t touch the surface.

Raise it back up and repeat. Start with 10 reps of 3 sets and increase.

2.4.2. Floor Dips

How to do Floor Dips - Go to www.InstructorLive.com for full length workouts

Start by sitting on the floor with your knees bent and only the heels on the floor. Place your hands on each side, beneath your shoulders with the fingers pointing towards the feet. Slowly raise your hips using only your arms. Slowly lower your hips down to the ground, touching them slightly to the ground and then raise them back up.

Make sure you use only your arms while doing so. Start with 10 reps of 2 sets and then increase accordingly.

2.5. Planks

Plank exercise.
Photo by Nathan Cowley, Pexels.

Planking is a wonderful calisthenics exercise. It engages almost all of your body muscles and is great for full-body exercise.

2.5.1. Two of the Basic Calisthenics Shoulder Workout Planks for Beginners

  1. Basic Plank
Plank Exercise
Photo by Andrea Piacquadio, Pexels.

Lay on the floor with your chest facing the floor. Place your elbows underneath you right below your shoulder with your palms in a fist, facing forward. Lift your body up from the floor using your arms. Make sure your foot is on your toes. Try to stay in this position for thirty seconds before you release.

2. Side Plank

Side Planks.
Photo by Elina Fairytale, Pexels.

Start with a side-lying position. Place your elbow below you on the floor and it should be right below your shoulder. Place the palm of the same hand flat on the ground. Place your other hand on the hips or you can raise it.

Keep your legs straight and stack them on top of each other. Start raising your hips off the ground while increasing the gap between your body and the ground, using only your upper arm. Switch sides and repeat.

Start by holding both the plank positions for 30 seconds at first and then aim for 60 seconds and so on.

3. Conclusion

There are many other calisthenics shoulder workouts to perform but all those are progressive forms of the above-mentioned workouts. You could also get yourself a partner to do these exercises and make your workout even more fun.

22 Shoulder Exercises Ranked (Worst to Best!)

Once you have mastered the above basic workouts, there are many more calisthenics movements that you could learn to do.

Calisthenics takes time and patience to perform. You need to be punctual and determined in your exercise as well as your diet in order to reap the health benefits of this technique and to see changes in your body.

Start today and keep practising to perfect the art of calisthenics shoulder workouts.

4. Frequently Asked Questions

4.1. Can You Build Shoulders With Calisthenics?

Yes, with patience and great determination, you can build shoulders with calisthenics.

4.2. How Do You Build Shoulders With Calisthenics?

Handstand pushups are the most effective bodyweight shoulder movement.

4.3. Do Calisthenics Guys Bulk?

Yes, but it also provides your body with more than just some new, pretty-looking muscle.

Read more from us here.

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Last Updated on by Arnab


Ayushi Mahajan

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