Bodyweight Shoulder Exercises That Also Strengthen Other Muscles

By Jim Carpentier, CSCS

Strong shoulders are a must for athletes for various sports such as basketball, football, field hockey, ice hockey, lacrosse, swimming, volleyball, rowing, wrestling, baseball, softball, and track and field events (i.e. javelin, discus, and the pole vault).  Exercises to strengthen shoulder muscles may also reduce injury risk during a long sports season   The following bodyweight shoulder exercises not only strengthen the anterior, lateral and posterior deltoid muscles, but simultaneously also strengthen other muscles – good news for athletes trying to get the most from their workouts with time constraints during in-season sports!  Best of all, minimal equipment is needed other than two chairs – if performed at home.  If training in the school weight room, parallel dip bars, a bench, and a 45 lb. weight bar on a Power Rack or Smith Machine suffice.  Choose 3 or 4 exercises below and – just using your own bodyweight – your shoulders will be thoroughly worked out – with the added benefit of also strengthening other muscle groups.

• One-Legged Arm Circles.  Stand on one leg (slightly bend knee) and extend arms out to shoulder level.  Tighten abdominal muscles and lean slightly forward with back straight, not rounded.  Start with small arm circles and slowly and gradually do larger circles and then reverse from larger to smaller circles.  Aim for one minute.  Rest 30 seconds, switch legs and repeat (2 sets).  This exercise not only warms up the shoulder muscles but also strengthens core muscles and improves balance.  Also, performing the exercise with a one-legged bent-knee strengthens the quadriceps muscles.
• Pause Pushup to Regular Pushups.  Assume a pushup position.  Keep the back straight and tighten abdominal muscles.  Do not let the lower back sag.  Next, bend arms and lower two inches.  Hold the position for 30 seconds, then do 5 fast pushups and hold the last rep for 10 seconds.   Rest 30 seconds and perform one more set.  This exercise not only strengthens the shoulders, but also the core, chest and triceps muscles.    Advanced versions:  A) Perform the exercise with feet elevated on a chair or bench.  B) With feet on ground from a regular pushup position, raise the right arm off floor and extend it either straight in front of you at shoulder level or out to the side at ear level and hold for 30 seconds, then repeat with the left arm.  Raising the right arm and left foot off floor is even more challenging for 30 seconds, then repeating with the left arm raised/right foot off floor.  These advanced versions simultaneously strengthen the shoulder and especially core muscles (abdominal, lower and mid back muscles).
• Bar Dips.   Perform this exercise from a parallel bar dip machine.  Start with the body straight and arms extended in a partially bent position and knees bent; slowly lower body until upper arms are almost parallel to floor (do not go beyond parallel as this can strain the shoulders) and hold position for 30 seconds, then do 5 fast dips and hold the last rep for 10 seconds (always do the dips from a partially bent arm position and do not fully straighten arms when returning to start position to avoid excess force on the elbows).  Rest 30 seconds and repeat.  Performing the exercise leaning slightly forward engages the chest muscles, in addition to strengthening the shoulders and triceps.  Performing the exercise more upright mainly builds the shoulders and triceps.
• Chair Dips.  Place two sturdy chairs backs facing each other with space between them so you can hold on to the tops with feet off floor and knees bent and perform the dips exercise as mentioned abo to strengthen shoulder, chest and triceps. 
• Bench Dips.  Facing away from a bench (or chair), get into a seated position on the floor about one inch from the bench/chair and place hands behind you holding on at the edge (fingers facing you – not the bench).  Keep legs extended on floor and slow press yourself up with hips raising off floor (keep back straight and close to the bench and do not straighten arms but press up to a partially bent arm position.  Hold position 10 seconds, then lower body again but do not let hips touch the floor and press up again and hold another 10 seconds.  Repeat 3 more times.  (Strengthens shoulders and triceps and upper back).
• Bar Pullups (also called Australian Pullups).  Slide under a weight bar set about 2-3 feet on a Power Rack or Smith Machine.  Lying on your back, reach up and take a slightly wider than shoulder-width overhand grip and straighten your legs with bodyweight on your heels.  Slowly pull up so your chest is close to the bar and hold for 30 seconds (keep back straight, tighten abdomen and squeeze shoulder blades together and contract biceps).  Slowly lower but do not let hips touch floor and then pull up again and hold for another 20 seconds.  Slowly lower and pull up and hold for 10 seconds.  (Strengthens rear deltoids, upper back, biceps and forearms).
•  Side Planks.  Lying on your left side, keep legs and feet together.  Next use your hands to raise your upper torso up and keep hips/legs on floor. Then use your left hand and arm to get your lower torso off floor and extend right hand in air (your left shoulder and sides of your feet are keeping hips off ground).  Tighten abdominal muscles and do not let lower body sag.  Try to hold position for 15-30 seconds.  Rest 10 seconds and repeat for another 20 seconds.  Then shift to your other side and duplicate.  (Strengthens oblique, shoulder and back muscles).   Advanced Version:  Perform side planks with feet elevated on a chair or bench.

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Jim Carpentier is a certified strength and conditioning specialist, New Jersey-licensed massage therapist, and health and fitness writer.  He currently serves as Associate Strength and Wellness Director at the Greater Morristown YMCA, Cedar Knolls, N.J.