The best shoulder calisthenic exercises are the ones that target most of the shoulder. This includes; Pike push-ups, Handstand Push-ups, and Wall Walks.
Pike push-ups are the best shoulder calisthenic exercise for beginners.
Pike push-ups are a variant of the standard push-up.
In addition, they focus more on using the shoulders to complete the pike push-up.
Along with that, the pike push not only works the shoulders but also, the triceps, chest, and back.
Without a doubt, they are considered a staple for any beginner starting calisthenics.
Due to how easy they are to do and how easy they are to apply progressive overload.
To apply progressive overload, simply wear a backpack with weight to increase difficulty.
This is why they are the best shoulder calisthenic exercises for beginners.
To learn more about how to apply progressive over and build muscle, CLICK HERE.
How To Do Pike Push-Ups?
There are 5 steps to do pike push-ups.
- Starting Position.
- Transition Into A Pike Position.
- Hand Placement.
- Perform The Push-Up.
- Push Back Up
(Disclaimer) The instructions to do pike push-ups were with the help of Chat GPT 3.5.
To learn how to do a pike push through a video, CLICK HERE.
Step 1: Starting Position.
Start in a plank position with your hands placed slightly wider than shoulder width.
Make sure to keep a straight line from your head to your heels.
Step 2: Transition Into Pike Position.
Lift your hips towards the ceiling, forming an inverted V shape with your body.
Keep your legs straight, and your heels should be on the ground.
This is the pike position.
Step 3: Hand Placement.
Ensure your hands are directly under your shoulders in the pike position.
Your arms should be straight.
Step 4: Perform The Push-Up.
Lower your head down towards the ground by bending your elbows.
Keep your elbows pointing backward rather than flaring out to the sides.
Aim to bring the top of your head as close to the ground as possible without letting it touch.
Step 5: Push Back Up.
Push through your palms to straighten your arms and return to the starting pike position.
This is 1 repetition.
Handstand push-ups are the best shoulder calisthenic exercise for advance.
Without a doubt, handstand push-ups are one of the coolest calisthenic exercises you can do.
Handstand push-ups are push-ups on a vertical axis.
It is because of this vertical axis that the exercise will challenge your shoulder strength and demand you to grow.
They are one of the most difficult calisthenic exercises to do.
However, to decrease the difficulty, use a wall to support you while you perform the exercise.
This is why they are the best shoulder calisthenic exercises for advanced.
How To Do An Handstand Push-up?
There are 6 steps to follow to do a handstand push-up.
- Wall placement.
- Hand placement.
- Kick up to handstand.
- Find balance.
- Lower into a press-up position.
- Push back up.
(Disclaimer) The instructions to do handstand push-ups were with the help of Chat GPT 3.5.
To learn how to do a handstand push-up through a video, CLICK HERE.
Step 1: Wall Placement.
Find a clear wall space where you can safely practice.
While facing the wall place your hands on the ground about 6 to 12 inches away from the base of the wall.
Step 2: Hand Placement.
Assume a plank position with your hands on the floor, shoulder-width apart.
Step 3: Kick Up to Handstand.
Kick one leg up toward the wall, and follow with the other leg to bring your body into a handstand position.
Your heels should be resting against the wall.
Step 4: Find balance.
Take a moment to find your balance in the handstand position.
Keep your arms straight, and shoulders active, and engage your core to maintain stability.
Step 5. Lower Into A Press Up Position.
Bend your elbows and lower your head toward the ground, maintaining a controlled descent.
Your head should move between your hands, and your elbow should point back, not out to the sides.
This is the Press Up Position.
Step 6: Push Back Up.
Press through your palms, straightening your arms to return to the handstand position.
Ensure you push through your shoulders to maintain control.
This is 1 repetition.
Wall walks are the best shoulder calisthenic exercise for intermediates.
Wall walks are an exercise that requires your hands to be used in conjunction with your feet.
To go from a plank position to a handstand position against a wall.
The difficulty of doing wall walks is at an intermediate level of fitness.
Finally, wall walks are not just great for shoulder development but it also works your core, legs, and back.
This is why they are the best shoulder calisthenic exercises for intermediates.
How To Do Wall Walks?
To do the wall walk exercise follow these 5 steps:
- Starting Position.
- Walk your feet up the wall.
- Continue walking up.
- Wall walk to a handstand.
- Descend safely.
(Disclaimer) The instructions to do wall walks were with the help of Chat GPT 3.5.
To learn how to do a handstand push-up through a video, CLICK HERE.
Step 1: Starting Position.
Begin in a plank position with your hands placed on the floor, shoulder-width apart.
Your feet should be against a sturdy vertical surface, such as a wall.
Step 2: Walk Your Feet Up The Wall.
Slowly walk your feet up the wall, lifting your hips toward the ceiling.
Maintain a straight line from your wrists to your hips, engaging your core to prevent your lower back from sagging.
Step 3: Continue Walking Up.
Keep walking your feet up the wall until your body is in an inverted V position.
Your arms should be straight, and your body should form an angle with the wall.
Step 4: Wall Walk to Handstand.
Continue walking your hands toward the wall until you reach a handstand position.
Your nose and toes should be facing the wall.
Step 5: Descend Safely.
To come back down, reverse the movement.
Walk your hands away from the wall, returning your body to the plank position.
One repetition is to go up the wall and then down.
Conclusion:
It should be noted that these best shoulder calisthenic exercises will target your shoulder to a high degree.
It is in my experience and opinion, that these exercises are enough to elicit growth.
However, the only downside to the handstand push-ups and wall walks is the advanced and intermediate difficulty.
For this reason, the pike push-up is great to build up to these other exercises.
This is why these 3 are the best shoulder calisthenic exercises.
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