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9 powerful bodyweight shoulder exercises for more results

Mar 24, 2016

Ok so you want to specifically target your shoulders. Great! Only problem is that you don’t have access to any workout equipment. All you have is your good ol’ bodyweight . No problem because today I’m going to show you 9 of the best bodyweight shoulder exercises you can do without any equipment.

Now there’s one specific body weight shoulder exercise out there that is the king of them all: The Pike Pushup

If you’re looking to target the shoulders then this is going to be your “go to” body weight shoulder exercise you need to be doing.

But…

Although the standard pike pushup is the king of bodyweight shoulder exercises, it also has a ton of variations to it which all hit the shoulders in a different way.

And that’s exactly what I’m going to be focusing on in this article:

The 9 Pike Pushup Body weight Shoulder Exercise variations for stronger shoulders:

Like I just said, the pike pushup is the king of bodyweight shoulder exercises.

You want to target the shoulders…. then you do pike pushups.

So there’s no need to try and fill your pretty little head with all these complex different exercises. All you need is the pike pushup and it’s variations and your shoulders will be thanking you.

Or maybe they’ll be hating you because of how much you made them work ;)

Yeah they’ll probably hate you.

Anyways let’s start getting to the meat of the content and show you all the different variations for the pike pushup:

1.) The Standard Pike pushup:

The standard pike pushup is well… The most standard variation of the pike push up.

If you’re just looking for a single “go to” body weight shoulder exercise then this variation is all that you will need to target those shoulders.

HERE’S HOW IT’S DONE:

1.) Start with your feet wider than shoulder widthbest bodyweight shoulder exercises

2.) Bend over with your hands in front of you so that your body forms an upward bridge

3.) Have your hands wider than shoulder width

4.) To start the pike pushup your arms should be locked straight and stiff

5.) Begin to bend your elbows outwards as you lower your head straight to the floor

6.) Have your elbows flair out to the side as you lower your head to the ground.How to do a pike pushup

7.) Lightly touch the floor with your head or have it right above the floor

8.) Then begin to push your upper body back upwards to the starting position

*credit* pictures were used from global body weight training.

2.) 90 degree pike pushup:

The 90 degree pike pushup is a lot harder than the standard pike pushup.

As far as bodyweight shoulder exercises go, you could rate this as intermediate for how difficult it is.

The biggest difference between the 90 degree pike pushup and the standard pushup is that instead of your body being arched like a bridge with the standard pike pushup, your body is actually going to make a 90 degree angle.

So in order to do this variation of the pike pushup you’re going to need something to rest your feet on that will allow you to create a 90 degree angle with your body.

HERE’S HOW IT’S DONE:90 degree pike pushup

1.) Start with your arms being a little wider than shoulder width apart

2.) Place your feet on your assisting object behind you to create a 90 degree angle with your body

3.) To start the 90 degree pike pushup your arms should be locked straight and stiff
how to do a 90 degree pike pushup

4.) Have your elbows closer in to your side as you lower your head to the ground.

5.) Lightly touch the floor with your head or have it right above the floor

6.) Then begin to push your upper body back upwards to the starting position

3.) Feet elevated pike pushup:

Now if the 90 degree pike pushup is proving to be too difficult for you then you may want to try the elevated pike pushup instead.

This variation of the pike pushup is harder than the standard pike pushup, but it’s also easier than the 90 degree pike pushup.

So if you aren’t getting enough of that sweet sweet burn in your shoulders from the standard pike and you’re having trouble even lifting yourself with the 90 degree pike, then this is your golden ticket right here.

HERE’S HOW IT’S DONE:How to do an elevated pike pushup

1.) Find an assisting structure that will allow your feet to be about 12-18 inches off the ground

2.) Place your feet on your assisting object behind you

3.) To start the elevate pike pushup your arms should be locked straight and stiff

4.) Begin to bend your elbows outwards as you lower your head straight to the floorfeet elevated pike pushup

5.) Lightly touch the floor with your head or have it right above the floor

6.) Then begin to push your upper body back upwards to the starting position

*credit* pictures are used from t o fitness

 4.) Diamond pike pushup:

You’ve probably heard about diamond pushups before right?

They can be difficult if you haven’t been doing pushups before. Well guess what, you can also do the diamond pike pushup.

And you may have already guessed it.

They can be pretty difficult as well.

But they’re great for building strong shoulders and also the stability muscles surrounding the shoulders.

HERE’S HOW IT’S DONE:

1.) Start with your feet wider than shoulder widthDiamond pike pushup

2.) Bend over with your hands together in front of you so that your body forms a bridge

3.) Have your hands touching together so that they form the shape of a diamond

4.) To start the diamond pike pushup your arms should be locked straight and stiff

5.) Begin to bend your elbows outwards as you lower your head straight to the floorhow to do a diamond pike pushup

6.) Have your elbows flair out to the side as you lower your head to the ground.

7.) Lightly touch the floor with your head or have it right above the floor

8.) Then begin to push your upper body back upwards to the starting position

5.) Clapping pike pushup:

In case you find the standard pike pushup a little boring then the clapping pike pushup can add a little more energy to things.

The clapping pike pushup is a great variation to the standard pike pushup because it forces you to give a little more “push” in your rep in order to lift yourself off the ground to clap your hands.

You can check out this demonstration of a standard clapping pushup to get the idea of a clapping pike pushup

That little extra push cause you to exert more effort which works the shoulders that much more.

So aside from the clapping pike pushup being a cool move to show the ladies ;) it actually does work your shoulders a little more than the standard pike pushup.

HERE’S HOW IT’S DONE:

1.) Start with your feet wider than shoulder width

2.) Bend over with your hands in front of you so that your body forms the bridge

3.) Have your hands wider than shoulder width

4.) To start the clapping pike pushup your arms should be locked straight and stiff

5.) Begin to bend your elbows outwards as you lower your head straight to the floor

6.) Have your elbows flair out to the side as you lower your head to the ground.

7.) Lightly touch the floor with your head or have it right above the floor

8.) Then with a lot of force begin to push your upper body back upwards so that you raise 1-2 feet off the ground so that you can clap your hands

9.) As you fall back to the ground extend your arms and hands to catch yourself back into the starting position.

6.) Pike pushup shoulder taps:

This is another variation like the clapping pike pushup where it’s also a common standard pushup variation.

The idea behind this variation is to do exactly what you would do with the standard pushup shoulder taps…. just in a pike pushup stance.

This variations helps work your shoulders a lot more by forcing you to not only put more weight on one shoulder at specific times but also to change the range of motion that your arms move.

Although I don’t have any pictures to explain the pike pushup shoulder tap, you can click here to look at how the standard pushup shoulder tap is done… And then just to invasion it with a pike pushup stance.

HERE’S HOW IT’S DONE:

1.) Start with your feet wider than shoulder width

2.) Bend over with your hands in front of you so that your body forms a bridge

3.) Have your hands wider than shoulder width

4.) To start the pike pushup with shoulder taps your arms should be locked straight and stiff

5.) Begin to bend your elbows outwards as you lower your head straight to the floor

6.) Have your elbows flair out to the side as you lower your head to the ground.

7.) Lightly touch the floor with your head or have it right above the floor

8.) Then begin to push your body back upwards to the starting position

9.) Once at the starting position, raise one of your hands and touch the opposite shoulder.

10.) Repeat the sequence but alternate between hands to shoulders each rep

7.) Alternating shoulder pike pushup (side to side):

This is yet again another variation that is also done with the standard push up.

But this time I DO have pictures to show how it’s done

Muwawhahahhaha

Ok enough of that.

For the alternating shoulder pike pushup what you’re going to essentially be doing is that every time you dip down you’re going to be leaning over one hand and then alternate to the other during the next rep.

HERE’S HOW IT’S DONE:

1.) Start with your feet wider than shoulder width how to do the Alternating shoulder pike pushup

2.) Bend over with your hands in front of you so that your body forms a bridge

3.) Have your hands wider than shoulder width

4.) To start the alternating shoulder pike pushup your arms should be locked straight and stiff

5.) Begin to bend your elbows and dip your head Alternating shoulder pike pushup

6.) As you are lowering your head straighten one of your arms and lean over the other bent arm

7.) Lightly touch the floor with your head or have it right above the floor

8.) Then begin to push your body back upwards to the starting position

9.) Repeat the sequence but alternate between which way you lean for each rep

8.) Wall assisted hand stand pike pushup:

As far as targeting BOTH your shoulders with only using your bodyweight, this is the toughest one you can do.

And since it’s the toughest one you can do, you’ll also be hitting your shoulders harder with this variation than you would with any of the other variations already mentioned.

But if you’re having difficulties with this variation you can work your way up to it.

Start with the standard pike, then move up to the elevated pike, then the 90 degree pike, then you can move on to trying out the hand stand pike.

HERE’S HOW IT’S DONE:

1.) You’re going to want to be about 6 inches away from a wall.Hand stand pushup

2.) Bend over with the same hand stance your would have for a standard pike pushup

3.) When you’re all set up, kick your feet off the ground and perform a hand stand using the wall to assist you in balancing

4.) With your elbows locked and your arms stiff, begin to bend your elbows.how to do a hand stnad pike pushup

5.) lower your head to the ground until it slightly touches

6.) Begin to push your body back upwards to the starting position

9.) Single arm pike push up:

Now juuuuuuust incase any of these variations weren’t tough enough for you….

Then this variation will be something for you to at least attempt

The title of this variation pretty much explains it perfectly. It’s a standard pike pushup…. but with only using one arm.how to do a one handed pike pushup

HERE’S HOW IT’S DONE:

1.) Start with your feet wider than shoulder width

2.) Bend over with only ONE of your hands in front of you so that your body forms a bridge

3.) Have your hand centered enough to be able to maintain stability

4.) To start the one handed pike pushup your arm should be locked straight and stiff

5.) Begin to bend your elbow outwards as you lower your head straight to the floorone handed pike pushup

6.) Have your elbow flair out to the side as you lower your head to the ground.

7.) Lightly touch the floor with your head or have it right above the floor

8.) Then begin to push your body back upwards to the starting position

9.) Repeat the sequence but alternate between arms after a desired amount of reps

Concluding thoughts for these bodyweight shoulder exercises

Well there you go.

9 great pike pushup variations to target those pretty little shoulders of yours.

Although I’ve listed 9 really useful variations, there’s still a ton out there that can be done. Really almost any type of standard pushup variation can also be turned into a pike pushup variation to target your shoulders.

For example if you take variation #8, the hand stand pike pushup, you can mix that with a lot of variations already mentioned here to make it even MORE harder than what it is. Mix it with the diamond pushup or the one handed pushup and you’re shoulders won’t know what to do with them selves.

It really does just take being a little creative.

But that’s all I have for you, that’s 9 of the best bodyweight shoulder exercises you can do to build stronger shoulders.

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Until then talk to you soon,

– Alan