25 Essential Calisthenics Shoulder Exercises + 3 Workouts for All Levels

Having strong, toned, muscular shoulders is a goal of many people because of the functional ability strong, healthy shoulders add in sports and daily life and also because muscular, toned shoulders drastically improve the attractiveness of your physique. Whether or not you have a gym available, knowing a handful of calisthenics shoulder exercises can make that potential dream a reality

Unfortunately, getting in the right muscle and strength-building shoulder exercises can be difficult if you don’t have the right equipment, don’t have a well-equipped gym, or are working out at home. However, if you know the right shoulder exercises and calisthenics to add to your workout, I guarantee you will be able to build ripped, chiseled shoulders with no equipment, with no gym, and anywhere you decide to workout.

In this ultimate guide to the best calisthenics shoulder exercises, you’ll learn the 15 essential shoulder exercises for beginners, intermediate, and advanced athletes to build muscular, capable, toned shoulders. Then, we’ll give you the 3 essential shoulder calisthenics workouts to put these exercises to work getting you results.

Last, we’ll share 25 more shoulder calisthenics exercises for all levels and everything you need to know about how to progress and keep your workout intensity and improvement up, to ensure you have the variety in your workout to stay entertained and hit your fitness goals.

(Jump to the list of shoulder calisthenics exercises & shoulder workouts)

Contents of this Guide to the Essential Shoulder Exercises Calisthenics

What are calisthenics exercises for shoulders?
Why calisthenics? Because you can do them anywhere and achieve more
Calisthenics can be done anywhere
Progression and Difficulty standards: When to move up in difficulty on an exercise and how
Essential Beginner Shoulder Exercises
Beginner Shoulder Calisthenics workouts
Essential Intermediate Shoulder Exercises
Intermediate Shoulder Calisthenics workout
Essential Advanced Shoulder Exercises
Advanced Shoulder Calisthenics Workout

(Jump to the list of shoulder calisthenics exercises & shoulder workouts)

What are calisthenics exercises for shoulders?

Calisthenics exercises are by definition bodyweight physical movements carried out to sustain or improve fitness. Those targeted improvements, in calisthenics, are generally strength, stamina, and flexibility. If training is done with sufficient intensity and volume, these exercises can trigger growth in the shoulder muscles (hypertrophy) and improve muscular tone.

Calisthenics exercises differ from many other types of physical training in that the exercises only require your body weight. In calisthenics, your weight, along with gravity, is used as the only resistance you need to increase shoulder strength, muscle, and capability overall.

Why calisthenics? Because you can do them anywhere and achieve more

The two primary reasons why you should absolutely consider calisthenics exercises for your workouts are:

You can do calisthenics anywhere, at home, in a hotel room, or in a park, with no additional equipment
Calisthenic shoulder exercises train strength and muscle, similar to weights, but also train flexibility and a longer range of motion and healthier, more balanced joints

Calisthenics can be done anywhere

Because calisthenics exercises are possible with only your bodyweight, and with enough resistance to build strength and muscle, you can get in a productive workout anywhere – at home, in a park, in a hotel room or wherever. This allows you to not only save money on your gym membership, but also stay on track with your fitness goals despite what life throws at you.

Bodyweight shoulder exercises build strong, balanced shoulders with healthy movement and ranges of motion

Calisthenics Shoulder workouts aren’t just about big, muscular shoulders. When exercises are executed with proper form and aiming for full range of motion, they’re about building healthy, functional shoulders with great range of motion, pain free movement, and strength everywhere you need it that just so happen to muscular and strong as a byproduct.

Additionally, the fact that you are using your own body weight (not a large, external hunk of steel) in a very controlled, natural fashion not only makes the movement safer than potentially being forced (by a weight) into a sketchy situation under a bench press, overhead press, or snatch, but also allows you to safely push your range of motion, improving flexibility, mobility, range of motion, and overall health via a single calisthenics shoulder exercise.

That is exactly why a good calisthenics shoulder workout routine is the perfect muscle and mobility improving addition to any fitness routine, with no need for additional weights.

The major benefits of calisthenics shoulder workouts:

Can be done anywhere
Can be done with minimal (or no) equipment
Promotes healthy form –
Lower risk of injury
Builds strong, durable shoulders
Low injury risk
Great for building mobility
Can be done at home
Builds healthy Shoulders

Calisthenics Exercise and Workout basics: The shoulder movements we are trying to create resistance against in each shoulder exercise calisthenics workout, for muscular, balanced, healthy shoulders

In a well-rounded shoulder workout, we sufficiently train the shoulder by applying resistance, with calisthenics, against each of the major directions of movement of the shoulder. This balanced training builds balanced muscles, balanced strength, and ultimately builds healthy, balanced shoulders.

The Movements to Train for balanced shoulder strength

Front raise (Shoulder Flexion)
Pulling arms down in front of body and rear raise (Shoulder Extension)
Side raise (Shoulder Adduction)
Pulling arms down at side of body (Shoulder Abduction
Overhead press (front) (Continuation of Shoulder Flexion)
Overhead press (side) (Continuation of Shoulder Adduction)

When creating a shoulder workout, as long as each of these movements are incorporated at equal intensity, you have a good basis for a solid shoulder workout. From there, simply adjust the intensity and duration of the workout to achieve your primary goal of increasing strength and muscle or improving endurance.

If this sounds too complicated, don’t worry. After each list of exercises we include the perfect beginner shoulder calisthenics workout**, intermediate shoulder calisthenics workout**, and advanced shoulder calisthenics workout**, so you can focus purely on training

Movements to train for shoulder health

Internal Rotation
External rotation

The shoulder is a complex, and valuable joint, that plays into quality of life and mobility. To improve mobility and stability, adding training for internal rotation and external rotation is a great way to sustain rotator cuff health and improve overall shoulder mobility.

You can add **these exercises** to ensure your workout is well rounded.

Progression and Difficulty standards: When to move up in difficulty on an exercise and how

The tricky part about calisthenics movements is understanding “progressions”, or how to increase the resistance and intensity in a particular exercise, to ensure you are creating enough stimulation and intensity to build strength and muscle. In weight training, increasing difficulty is easy – you simply add weights.

In calisthenics training, pay attention to how easy a movement feels. When you are able to do a set of 15 repetitions of a given exercise with proper form, move to the next difficult exercise in the progression

Increasing difficulty in the same exercise

To progress into a single new exercise and make it more difficult, follow this sequence of progression

Negatives: Start at the “top” of exercise movement and resist as you descend through it. Progress when you can perform 15 negatives with good form
Hold: Hold the “top” or “middle” position of an exercise. Progress when you can hold for 45 seconds
Reps: Perform full repetitions of the exercise. Progress to the next new exercise when you can perform 15 repetitions with proper form.
Reps + Hold for 5 seconds: To increase intensity at a given level of an exercise, perform repetitions with good form, pausing for up to 5 seconds at the top, middle, and/or bottom of movement.
Next exercise: The next exercise in the progression will be a small variation on the previous, such as moving from piked push ups** to elevated piked push ups** and will add just enough additional resistance to continue strength improvements and muscle growth

Essential Beginner Calisthenics Shoulder Exercises

Front to Side Plank Twists
Front plank to Pike | Plank to Downward Dog
Pseudo planche push up (on knees)
Wall press
Decline Push ups
Shoulder Vertical Pulses
Reverse pike | Table tops repetitions
Side plank

Front to Side Plank Twists

Difficulty: Beginner
Instructions: From a side plank, twist your torso inward toward a front plank bringing your top arm underneath your body, then reverse the movement back to the side plank extending your free arm above
Muscles Targeted and Purpose: Rear shoulder muscle (anterior deltoid), core, abnominal obliques

Front plank to Pike | Plank to Downward Dog

Difficulty: Beginner
Instructions: Start in a plank position, push back emphasizing shoulder contraction into a downward dog position, and return. Repeat.
Muscles Targeted and Purpose: Front of the shoulder (anterior deltoid) and core, while train mobility and flexibility in the posterior chain (legs, glutes, and lower back).

Pseudo planche push up (on knees)

Difficulty: Beginner
Instructions: Start in a push up position on knees instead of feet, lean forward as far as possible allow the feet to slide but the hands to remain in place. When the shoulders are as far passed the hands as possible perform a push up. Push back into the top of a normal push up by allowing the feet to slide. Repeat.
Muscles Targeted and Purpose: Front of the shoulder (anterior deltoid) and core.
Progression: Start on the knees, then progress to full push up position, final aim for longer “reach” in the pseudo planchet.

Wall Presses

Difficulty: Beginner
Instructions: Start feet shoulder width apart standing in front of a wall. Bend at the waist extending arms overhear (toward the wall) while maintaining straight legs and back and allowing your weight to lean into the wall. Bend the arms until the head touches the wall, then press the wall to return to the start position. Repeat.
Muscles Targeted and Purpose: Front of the shoulder (anterior deltoid) and core. Trains flexibility and mobility in the posterior chain.

Decline Push ups

Shoulder Vertical Pulses

Reverse pike | Table tops repetitions

Difficulty: Beginner
Instructions: Sit with legs extended straight on the ground and torso tall. Plant the hands by the side of the hips. Plant the feet soles down and the press into the reverse pike position with knees bent, hips extended, and shoulders extended. Hold the “table top” position briefly, then return to the start.
Muscles Targeted and Purpose: Rear of the shoulder (posterior deltoid), core, glutes, and hamstrings.

Side plank

Difficulty: Beginner
Instructions: Laying on your side with elbow planted, extending away from your body at just less than 90 degrees, extend and straighten your body into the side plank. Emphasize a contracted shoulder in a neutral position, and a contracted, stable core
Muscles Targeted and Purpose: Side of the shoulder (lateral deltoid) and core with emphasis on abdominal obliques.

Beginner Shoulder Calisthenics workouts

3 sets of 10 to 15 – Front to side plank Twists
3 sets of 10 to 15 – Front plank to Pike
3 sets of 10 to 15 – Wall press
3 sets of 10 to 15 – Reverse pike repetitions
3 sets of 30 second – Side plank

Essential Intermediate Shoulder Exercises

Pike Press / Pike Push-Ups
Pseudo Planche Push-Up
Pseudo planche + push up to pike
Piked 90 Degree Dushup / Dive Bomber Push Ups
Side plank, side raise
Front Lever Raises
Rear lever raises **
Reverse pike rep + 5 hold (Tabletop plank hold)
Handstand hold / Handstand Negatives

Pike Press / Pike Push-Ups

Difficulty: Intermediate to Advanced
Instructions: Start in a pike position, lower head towards the ground by bending elbows, then push back up.
Muscles Targeted and Purpose: Front of the (anterior deltoid), triceps, trapezius muscles, trains mobility and flexibility in the posterior chain (lower back, glutes, hamstrings, and calves)
Progression: Feet elevated pike pushup

Pike Ups

Pseudo Planche Push-Up

Difficulty: Intermediate
Instructions: Assume push-up position, lean forward with weight on hands, lower towards the floor, then push back up.
Muscles Targeted and Purpose: Front of the shoulders (anterior deltoid), chest, and core stability
Progression: Progress into the planchet and planchet pushup

Pseudo planche + push up to pike

Difficulty: Intermediate
Instructions: Assume push-up position, lean forward with weight on hands, lower towards the floor, then push back up into downward facing dog. Reverse the movement into the planchet lean/pseudo planchet and repeat
Muscles Targeted: Front of the shoulders (anterior deltoid), chest, core, flexibility and mobility of posterior chain
Progression: Piked 90 degree

Piked 90 Degree Dushup / Dive Bomber Push Ups

Difficulty: Intermediate
Instructions: Start in the bottom of the pushup position and backwards while bending at the hips and keeping the legs and back straight. End in the Downward facing dog position. Reverse the movement to the start position. Repeat.
Muscles Targeted and Purpose: Front of the shoulder (anterior deltoid), chest, trapezius, triceps
Progression: Progress to the full 90 Degree Push Up

Side plank, side raise

Difficulty: Beginner
Instructions: Laying on your side with elbow planted, extending away from your body at just less than 90 degrees, allow your body to sag and the distance between your elbow and side to minimize. Then, extend and straighten your body into the side plank. Emphasize a contracted shoulder in a neutral position, and a contracted, stable core. Return to the sagged position and repeat
Muscles Targeted and Purpose: Side of the shoulder (lateral deltoid) and core with emphasis on abdominal obliques.

Front Lever Raises

Difficulty: Intermediate
Instructions: Hanging for a pull up bar and maintaining a straight body, raise your toes to bar level. Return to the hanging position. Repeat.
Muscles Targeted and Purpose: Back of shoulder (rear deltoid), back (latissimus dorsi), and core
Progression: Front Lever Hold

Rear lever raises

Difficulty: Intermediate
Instructions: Hanging from the bar, follow through the “skin the cat” move until you are in the full rear lever, or the progression with legs pointing towards the floor
Muscles Targeted and Purpose: Anterior deltoid

Reverse pike rep + 5 hold (Tabletop plank hold)

Difficulty: Intermediate
Instructions: Sit with legs extended straight on the ground and torso tall. Plant the hands by the side of the hips. Plant the feet soles down and the press into the reverse pike position with knees bent, hips extended, and shoulders extended. Hold the “table top” position for 5 seconds, then return to the start. Repeat
Muscles Targeted and Purpose: Rear of the shoulder (posterior deltoid), core, glutes, and hamstrings.

Handstand hold / Handstand Negatives

Difficulty: Intermediate
Instructions: Using a wall for support, kick up into the handstand position with arms full extended, and legs and back straight and extended. Hold this position for 30 to 45 seconds or perform negatives of the handstand press until just before the head touches the floor
Muscles Targeted and Purpose:
Progression: Muscles Targeted and Purpose: Front of the (anterior deltoid), triceps, trapezius muscles

Intermediate Shoulder Calisthenics workout

3 sets of 8 to 12 pike presses
3 sets of Piked 90 degree pushup
- Or 3 sets of 8 to 12 pseudo planche push ups
- Or Pseudo planche + push up to pike
3 sets of 8 to 12 side plank rotations
3 sets of 30 second side plank holds

Essential Advanced Shoulder Exercises

Handstand Push Ups (overhead press)
Deficit Handstand Push Ups (overhead press)
Planche Pushup
90 Degree push up
Elevated side plank
Front lever hold + Pulses
Back lever hold + Pulses

Handstand Push Ups

Difficulty: Advanced
Instructions: Kick up into a handstand as the start position with body and arms straight and extended. Lower your body until just before your head touches the floor. Pause, and press back to the start
Muscles Targeted: Front of the shoulder (anterior deltoid), triceps, upper back (trapezius)
Progression: Progress into the deficit handstand push up and 90 degree push up

Deficit Handstand Push Ups (overhead press)

Difficulty: Advanced
Instructions: Situate your body such that your hands are elevated and braced on two brace points higher than the lowest level your head will go. Using parallettes or two jump boxes is an effective approach. Kick up into a handstand as the start position with body and arms straight and extended. Lower your body until your head passes your hands and allows you to stop at the end of your shoulders’ range. Pause, and press back to the start
Muscles Targeted: Front of the shoulder (anterior deltoid), triceps, upper back (trapezius)
Progression: 90 Degree Push Up
Benefit: The deficit handstand pushup allows for training the handstand push up through a longer range, thus building more flexibility, mobility, strength, and ultimately muscle

Planche Pushup

Difficulty: Advanced
Instructions: Start at top of a planchet, with arms extended, back straight, and feet elevated off the ground, lower into a bent arm planche and press back into a planche
Muscles Targeted: Front of the shoulders (anterior deltoid), chest, and core stability
Progression:

90 Degree push up

Difficulty: Advanced
Instructions: Starting at the bottom of a push up or bent arm planche, while maintaining a straight body, press into a handstand
Muscles Targeted: Front of the shoulder (anterior deltoid), chest, trapezius, triceps, core

Elevated side plank

Difficulty: Advanced
Instructions: Laying on your side with elbow planted, extending away from your body at just less than 90 degrees and the feet elevated higher than the head, allow your body to sag and the distance between your elbow and side to minimize. Then, extend and straighten your body into the side plank. Emphasize a contracted shoulder in a neutral position, and a contracted, stable core. Return to the sagged position and repeat
Muscles Targeted: Side of the shoulder (lateral deltoid) and core with emphasis on abdominal obliques

Front lever hold + Pulses

Difficulty: Advanced
Instructions: Hanging for a pull up bar and maintaining a straight body, raise your toes to bar level and hold. Aim to hold for 30 to 45 seconds as repetitions. To add “pulses” and increase difficulty, raise and lower the toes past the line parallel with the ground roughly one foot above and one foot below, while maintaining a straight body
Muscles Targeted: Back of shoulder (rear deltoid), back (latissimus dorsi), and core

Back lever hold + Pulses

Difficulty: Advanced
Instructions: Starting in the back lever hold position, maintain the back lever hold with the body straight and parallel to the ground for 30 to 45 seconds.
Muscles Targeted: To add “pulses” and increase difficulty, raise and lower the toes past the line parallel with the ground roughly one foot above and one foot below, while maintaining a straight body

Advanced Shoulder Calisthenics Workout

3x 8 to 12 Handstand Push Ups
3x 8 to 12 90 Degree Push Ups
3x 8 to 12 Plank Side Raises or 3 x 45 second Plank Side holds with feet elevated
3×8 to 12 Front Lever Raises + 5 second hold or 3 x 45 second Front Lever Holds

Essential Mobility Exercises for Shoulders

Skin the Cat

ABOUT THE AUTHOR

Carlos is a nomad, slow traveler, and writer dedicated to helping others live abroad and travel better by using his 7+ years of experience living abroad and background as a management consultant and financial advisor to help other nomad and expats plot better paths for an international lifestyle. Click here to learn more about Carlos's story.