Get Ready For A Boulder Calisthenics Shoulder Workouts

Gorilla Calisthenics-Calisthenics Shoulder Workouts-A Woman With Boulder Shoulder

The Benefits Of Calisthenics Shoulder Workouts

Your shoulder is the first thing that people will notice as an athlete. Having a solid pair of shoulders is not a luxury but a necessity for any fitness enthusiast. Considering these calisthenics shoulder workouts would surely give you more functional strength and confidence to perform more challenging exercises. Also, when your shoulder is weak, you are more likely prone to chronic pain. In fact, shoulders are the gatekeepers of calisthenics. If you want to master calisthenics, make sure not to ignore your shoulder.

Moreover, whatever your fitness goals may be, a calisthenics shoulder workout is something that you don’t want to skip. Indeed, all the exercises are compound movements for calisthenics specifically. Therefore, you will try to hit your shoulders differently. A significant component of the ultimate physique is the shoulders. When talking about major muscle groups, we usually forget the accessibility of the shoulders. Hence, your shoulders are mainly involved in almost every upper-body activity.

Calisthenics Shoulder Workouts Lists


It is the bread and butter of nearly every calisthenics activity. Hence, it might not be the most effective shoulder exercise, but they are a requirement for the two more specialized variants. It is a classic training where most calisthenics beginner will start their bodyweight shoulder journey.

a. Pike push-up


You can get into a downward dog position, with your elbows flared out. Also, you can do it with your feet on an elevated platform. You need to bend your arms while bringing your head to the ground. Then you need to push back up while straightening out your arms.

Gorilla Calisthenics-Calisthenics Shoulder Workouts-A Man In Push-Up

b. Handstand push-up


Begin with the assisted static handstand or static handstand. Then carefully bend your elbows while bringing your body to the ground. You need to push back up while maintaining your balance. Then you need to do pike push-ups and handstands on steroids. 

c. Static handstand


You can get on your hands while straightening your body up in the air. Remember to maintain and balance this hold. You can also use a wall and then lean against it. You can hold for 20 minutes or as desired.

d. Bridge push-up


Begin by laying on the ground, and your belly up. Get into bridge position while your hands and feet are on the ground, and back rounded in space. Bend your elbows while bringing your upper body down to the ground. Ensure not to allow your lower body and glutes to relax on the ground. You need to push back up.


Pull-ups are a move that is famously difficult to start with, but once you begin your first proper rep, you will never look back. It is also one of the best workouts you can do. It mostly engages your lats, they also work your shoulders. Either way, you don’t want to miss out on pull-ups as they are another essential move.


Start by exhaling while pulling yourself up and ensure that your chin is level with the bar. Pause at the top. Lower yourself while inhaling as you go down until your elbows are straight. Do the repetition without touching the floor. 


A demanding move that hits most of your upper body, the muscle-up will drive your shoulders through the entire range of motion. It takes you a lot of time to master, yet it is worth it in the end.


Start by grabbing the pull-up bar with a false grip with your thumb above the bar. Your hands should be about shoulder-width. Allow your legs to hang while your elbows are slightly bent. Squeeze your quads and glutes while engaging your core. To engage your lats, you can rotate your shoulders outward. Do the upward movement by instantly pulling down on the bar by using your arms and lats. Also, pull yourself up until your chest is higher than the bar. Then, push yourself by straightening your elbows. Start the downward movement by bending your elbows to lower your chest toward the bar. You can allow your legs to travel forward. At the same time, once your chest reaches the bar, rotate your upper body back and down around the bar. Do the repetitions as desired.

Gorilla Calisthenics-Calisthenics Shoulder Workouts-A Man In Pull-up

Wall Walks

Wall walks target multiple heads of the shoulder. This movement is an intermediate strength training workout. Indeed, it is a full-body workout that works for many muscle groups. Hence, all you need for this exercise is a floor and a wall. A fun and challenging movement.


You can start by laying on the ground with your belly down and your feet against a cleared wall. Then, walk up the wall with your feet, and bring your body closer while walking your hands back. Get all your way up to an assisted handstand position, and retrace your steps back to the ground.


Once you have access to parallel bars and can handle a more difficult version, then go ahead and start the movement. At the same time, bench dips will do the job almost just as well. Also, adding gymnastic rings to any exercise automatically makes it more difficult. Due to the rings moving around, you will not only need to complete the movement but also prevent them from getting away. And as we all know, a more difficult exercise engages the muscles more, leading to greater gains. These hit your triceps and shoulders, but with more intensity than the basic dips.

a. Ring dip


You need to set up a band over the bar where the rings are fixed and place your knees in them before starting with a set of ring dips. This movement is also known as a band-assisted support hold position. You can gradually try to dip without making use of the rings once you start having a better grip.

b. bench dip


You can start by sitting on a bench with your hands next to your thighs. Then walk your feet out while extending your legs. Next, lift your bottom off the bench and hold it there with extended arms. Resting at the elbow, you need to lower your body down as far as you can forming a 90-degree angle. Push up through your palms back to starting position. 

c. parallel bar 


Make sure to keep the tension on your triceps while keeping your elbows tucked to your sides. Next, push yourself back up to the starting position and squeeze with your arms fully extended.

Gorilla Calisthenics-Calisthenics Shoulder Workouts-A Man With Boulder Shoulder


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