What Is Calisthenics | Benefits | Exercises | Beginner Workout | Intermediate Workout | Advanced | Using Weights

Looking for new ways to build shoulder strength, stability, and mobility?

In this blog, we look at why you should consider adding calisthenics shoulder exercises into your training, shoulder calisthenics exercises to try, and workouts for all levels.

Calisthenics is a type of strength training that uses bodyweight and gravity to provide resistance, rather than external resistance like dumbbells. This can range from basic bodyweight exercises through to advanced skill based exercises which can take years to master.

There are multiple benefits to training calisthenics instead of, or in addition to, weight lifting, such as increased mind-body connection, greater training variety and enjoyment, and the ability to do anywhere without equipment.

Some specific benefits of training calisthenic shoulder exercises include:

• Better shoulder mobility: Compared to weightlifting, calisthenics shoulder exercises utilise a much bigger range of motion and different movement patterns. This helps to increase shoulder mobility and flexibility.

• Better posture: Because calisthenics prioritises shoulder exercises which improve mobility and range, you will likely find your posture improves.

• Increased shoulder stability: Many calisthenics shoulder exercises challenge the smaller stabilising muscles that support the shoulder, increasing overall stability and reducing risk of injury.

• Full body coordination and control: Most calisthenics exercises are compound movements which engage multiple muscles throughout the body, increasing overall coordination and control.

• Interesting: As you get stronger and more flexible, you can progress to challenging shoulder exercises that can be fun and interesting to train for. Instead of performing the same shoulder presses, you can play around with different exercises to hit the shoulders in multiple ways.

Here are some of the best calisthenics shoulder strength exercises you can try adding into your current workout routine. Alternatively, you can try one of our calisthenics shoulder routine which combines multiple of these exercises below.

• Dolphin push ups: This is a beginner friendly exercise that strengthens the shoulders, upper chest, upper back and triceps while stretching the hamstrings.

• Pike push ups: Pike push ups are a more challenging progression of the dolphin push up and are essentially a calisthenics shoulder press.

• Handstand push ups: Handstand push ups are an advanced shoulder press exercise that work the shoulders, chest, back, and arms while challenging balance, coordination, and stability.

• Pull ups: While pull ups are well known for working the lats but they also target the shoulders and upper back, contributing to stronger and more stable shoulders.

• Inverted rows: Inverted rows work the back of the shoulders, upper back, lats, biceps and core They are a great option to build upper body strength and get your first pull up.

• Scapular push ups: Scapular push ups strengthen the rotator cuff muscles, including the serratus, traps, rhomboids, and lats. This exercise helps to improve stability and mobility.  

• Chest to wall handstand shrugs: This exercise builds strengthens the upper back, shoulders and rotator cuffs, trains shoulder elevation, and is a great shoulder stability drill.

• Scapular pull ups: Scapular pull ups train the shoulders, upper back, and lats, strengthening shoulder depression while improving shoulder mobility and stability. This is a great exercise to help build pull up strength.

• Tricep dips: While tricep dips are known for working the triceps and chest, they also strengthen the shoulders, upper back, rotator cuff, and core.

• Chest dips: Similar to trice dips, chest dips work the triceps, chest, shoulders, rotator cuff, and upper back.

• Decline push ups: Decline push ups are a push up variation which places more focus on the upper chest and shoulders

• Shoulder dislocates: Shoulder dislocates are a shoulder mobility exercise which strengthens and stretches the shoulders and rotator cuff. This exercise is great for a warm up or as part of a daily mobility routine.

• Skin the cat: This calisthenics shoulder exercise strengthens the shoulders, upper back, lats, chest, core, and rotator cuffs, while improving shoulder mobility and stability.

• Jumping jacks - 30 seconds

Stand with your feet together and arms by your sides. Begin by jumping into the air while spreading your legs wide apart and simultaneously raising your arms overhead. As you land, jump again and bring both legs together and arms back to your sides. Alternate between these jumps at a fast pace, keeping your core engaged and landing softly on the balls of your feet.

• Arm swings - 30 seconds

Stand upright with your feet shoulder-width apart and arms relaxed by your sides. Begin by swinging both arms forward in a circular motion, starting with small circles and increasing this until you are making them as wide as possible. After 15 seconds, reverse direction and begin with small circles, making them bigger again. Keep your movements controlled and smooth, and ensure your shoulders stay relaxed throughout the exercise.

• Banded shoulder dislocates - 60 seconds

Stand tall with feet hip-width apart and core engaged, holding a resistance band with both hands wider than shoulder-width apart, band in front of your body at hip level. Keeping your arms straight, raise the band overhead and behind your body until it reaches hip level. Return to the starting position and repeat this movement. Adjust your grip width if needed.

• Dolphin push ups - 3 x 8-10 reps

Start in a forearm plank position with your forearms on the ground, elbows directly under your shoulders. Lift your hips upward into a downward dog-like position and walk your feet closer to your elbows, forming an inverted "V" shape with your body. Push down through your elbows to shrug your shoulders towards your ears as high as they will go. Hold for one second then allow your shoulders to return to normal. This is one rep.

• Inverted rows - 3 x 3-10 reps

Set up a barbell in a squat rack around waist height. You can also use a sturdy table. Lie down so your chest is under the bar and grip the bar with both hands using an overhand grip, hands shoulder width apart. Pull your chest towards the bar by bending your elbows and squeezing your shoulder blades together, keeping your legs straight and body in a straight line from head to heels. Pause at the top before slowly lowering back to the starting position.

• Scapular push ups - 3 x 10-12 reps

Start in a high plank position with your hands directly under your shoulders, arms straight, and your body in a straight line from head to heels. Keeping your arms extended, allow your shoulder blades to move toward each other, lowering your torso slightly. Hold for a second, then push through your hands to separate your shoulder blades, rounding your upper back slightly. Maintain control and keep your core engaged throughout the movement.

• Scapular pull ups - 3 x 6-8 reps

Grip a pull-up bar with your hands slightly wider than shoulder-width apart, palms facing forward or each other. Hang from the bar with your arms fully extended and your shoulders relaxed. Keeping the elbows straight, engage your shoulder blades by pulling them downward and squeezing them together, lifting your body slightly upward. Hold before slowly reversing, allowing your shoulder blades to return to the relaxed position. Maintain control throughout the movement, keeping your core engaged and avoiding excessive swinging.

• Tricep dips - 3 x 8-12 reps

Sit on the edge of a sturdy chair or bench with your hands gripping the edge, fingers pointing forward, and your legs extended straight or bent slightly at the knees. Slide your hips off the edge, keeping your arms straight but not locked. Lower your body by bending your elbows, keeping them close to your sides, until your upper arms are nearly parallel to the ground. Press through your palms to straighten your arms and return to the starting position.

• Broken wing pose - 30 seconds each side

Start by lying on your stomach with your legs extended and your arms outstretched in a T-shape, palms facing down. Slide one hand closer to your chest to support yourself, then roll your body onto the opposite side by gently pressing into the supporting hand. Allow your bent knee on the top leg to rest on the floor behind you for balance while keeping the extended arm on the floor. Feel the stretch across your chest and shoulder of the extended arm. Hold the pose for several breaths, then slowly return to the starting position and repeat on the other side.

• Puppy pose - 45 seconds

Start on all fours in a tabletop position with your shoulders stacked over your wrists and hips over your knees. Keeping your hips above your knees, walk your hands forward and lower your chest toward the floor. Rest your forehead or chin on the mat, depending on your flexibility, and extend your arms straight ahead. Allow your chest to sink toward the ground to feel a stretch in your shoulders, spine, and upper back. Hold this for 45 seconds while maintaining steady, controlled breathing.

Find the above too easy? This intermediate shoulder workout includes more challenging calisthenics exercises.

• Arm swings - 30 seconds each side

Stand upright with your feet shoulder-width apart and arms relaxed by your sides. Begin by swinging both arms forward in a circular motion, starting with small circles and increasing this until you are making them as wide as possible. After 15 seconds, reverse direction and begin with small circles, making them bigger again. Keep your movements controlled and smooth, and ensure your shoulders stay relaxed throughout the exercise.

• Shoulder taps - 45 seconds

Start in a high plank position with your hands directly under your shoulders and your body in a straight line from head to heels. Engage your core and lift one hand off the ground to tap the opposite shoulder, aiming to keep your hips stable and facing down. Return the hand to the floor and repeat with the other hand. Continue alternating taps, focusing on keeping your body steady and preventing any excessive swaying or twisting of your torso. Maintain a tight core and controlled breathing throughout the exercise.

• Banded shoulder dislocates - 60 seconds

Stand tall with feet hip-width apart and core engaged, holding a resistance band with both hands wider than shoulder-width apart, band in front of your body at hip level. Keeping your arms straight, raise the band overhead and behind your body until it reaches hip level. Return to the starting position and repeat this movement. Adjust your grip width if needed.

• Pike push ups - 3 x 6-8 reps

Start in a high plank position and lift your hips towards the ceiling into downward dog, then step your feet closer towards your hands. Engage your core and bend your elbows to lower your head towards the ground at around 45-degree angle to your torso. Pause just before your head reaches the ground and push through your hands to straighten your arms back to the starting position.

• Pull ups - 3 x 8-10 reps

Start by gripping a pull-up bar with your hands slightly wider than shoulder-width apart, palms facing away from you in an overhand grip. Hang down from the bar with your arms fully extended, feet off the ground, and your body in a straight line. Engage your core and pull your chest towards the bar by bending your elbows and driving them down toward your sides. Continue pulling until your chin passes above the bar. Slowly lower yourself back down with control, fully extending your arms at the bottom.

• Decline push ups - 3 x 8-10 reps

Start by placing your feet on an elevated surface such as a bench, step, or platform, and position your hands on the floor slightly wider than shoulder-width apart. Your body should form a straight line from your head to your heels. Lower your chest towards the ground by bending your elbows, keeping them at a 45-degree angle to your body. Once your chest is close to the floor, push through your palms to return to the starting position. Keep your core and legs engaged throughout the exercise to prevent your hips from sagging.

• Chest to wall handstand shrugs - 4 x 4-6 reps

Start in a high plank position with feet by the wall. Press through your shoulders and place your feet onto the wall. Keeping your core engaged, walk your feet and hands until your chest is close to the wall with your body in a straight line. Engage your core and then focus on moving your shoulders by shrugging them upward toward your ears and then pressing them down away from your ears. This movement should come from your shoulders, not your arms, as you engage the muscles around your scapula.

• Chest dips - 3 x 8-10 reps

On parallel bars or a dip station, start by gripping the bars with palms facing each other, pushing down through your hands so arms are fully extended. Bend your knees to bring your feet behind you, then lower your body by bending your elbows until they are at a 90-degree angle. Push through your palms to push your body back up to the start position. Keep your core engaged and torso upright throughout the exercise.

• Cobra - 30 seconds

Lie face down on a mat with your legs extended and the tops of your feet pressing into the ground. Place your hands on the floor beneath your shoulders with your elbows bent and tucked close to your body. Inhale deeply and press into your palms as you gently lift your chest off the ground, straightening your arms and arching your upper back by pushing your chest towards the ceiling. Focus on pushing your chest through your arms while keeping your shoulders relaxed. Gaze forward or allow your head to drop back.

• Broken wing stretch - 30 seconds each side

Start by lying on your stomach with your legs extended and your arms outstretched in a T-shape, palms facing down. Slide one hand closer to your chest to support yourself, then roll your body onto the opposite side by gently pressing into the supporting hand. Allow your bent knee on the top leg to rest on the floor behind you for balance while keeping the extended arm on the floor. Feel the stretch across your chest and shoulder of the extended arm. Hold the pose for several breaths, then slowly return to the starting position and repeat on the other side.

Take your shoulder workout to the next level with this advanced calisthenics workout.

• Arm swings - 30 seconds each side

Stand upright with your feet shoulder-width apart and arms relaxed by your sides. Begin by swinging both arms forward in a circular motion, starting with small circles and increasing this until you are making them as wide as possible. After 15 seconds, reverse direction and begin with small circles, making them bigger again. Keep your movements controlled and smooth, and ensure your shoulders stay relaxed throughout the exercise.

• Banded shoulder dislocates - 60 seconds

Stand tall with feet hip-width apart and core engaged, holding a resistance band with both hands wider than shoulder-width apart, band in front of your body at hip level. Keeping your arms straight, raise the band overhead and behind your body until it reaches hip level. Return to the starting position and repeat this movement. Adjust your grip width if needed.

• Push ups - 10 reps

start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line from head to heels. Engage your core and lower your body by bending your elbows, keeping them at a 45-degree angle to your torso, stopping when your chest is just above the floor. Push through your palms to extend your arms and return to the starting position.

• Handstand push ups - 3 x AMRAP

Cartwheel or walk up into a chest to wall handstand with feet on the wall, core engaged, and shoulders pushing high. Bend your elbows to lower your head just above the floor, before pushing through the palms to return to the starting position. Keep your core engaged with a straight alignment throughout.

• Weighted pull ups - 3 x 6-10 reps

Start by attaching a weight (such as a weight plate or dumbbell) to a dip belt or wearing a weighted vest. You can also hold a dumbbell between both feet. Grip the pull-up bar with your hands slightly wider than shoulder-width apart, palms facing forward in an overhand grip. Hang with your arms fully extended, ensuring the weight is secure and your body is stable. Engage your core and pull your body upward by bending your elbows and driving them down toward your sides. Continue pulling until your chin clears the bar. Slowly lower yourself back down with control to the starting position, fully extending your arms.

• Archer push ups - 3 x AMRAP

Start in a high plank position with your hands placed wider than shoulder-width apart and your body in a straight line from head to heels. Shift your weight toward one side as you bend the same elbow on that side, lowering your chest toward the hand while keeping the opposite arm straight. Push through the bent arm to return to the starting position, then shift to the other side and repeat the motion. Continue alternating sides, focusing on controlled movements and keeping your core engaged throughout the exercise.

• Weighted dips - 3 x 6-8 reps

Start by attaching a weight plate or dumbbell securely to a dip belt around your waist. Alternatively, you can hold a dumbbell between your ankles. Position yourself on parallel bars with your hands gripping the bars firmly and arms extended. Lean your torso slightly forward to target the chest muscles, and keep your elbows slightly flared out. Lower your body in a controlled motion by bending your elbows until your upper arms are roughly parallel to the ground or you feel a deep stretch in your chest. Push yourself back up by straightening your arms, engaging your chest, triceps, and shoulders, until you return to the starting position.

• Skin the cat - 2 x AMRAP

Grip a pull up bar or gymnastic rings with an overhand grip, hands wider than shoulder width apart, and allow yourself to hang with arms fully extended. Engage your core to lift you're your legs up and over your head, while pulling through the arms to lean your torso backwards to bring your feet towards the ground behind you. Once your body is inverted and fully rotated, pause briefly to stretch your shoulders. To return, reverse the motion by pulling your legs back over your head, engaging your core and shoulders as you rotate forward to the starting hanging position. Perform the movement with control to maximize shoulder mobility and core engagement while minimizing strain.

• L sit hold - 2 x max hold

Begin by sitting on the floor with your legs extended straight in front of you. Lean forwards to place your palms on the ground next to your thighs, then press firmly through your hands to lift your hips and legs off the ground. Keep both arms straight and legs fully extended, parallel to the floor.

• Hanging lat stretch - 30 seconds each side

Position a step or box underneath a pull up bar so that you can reach the bar with your feet planted on the floor. Hold on to the bar with one hand using an overhand grip, and then bend you knees while placing more weight into the hand to stretch the lats.

As you can see from the advanced workout above, adding weights can be a helpful way to progress your calisthenics workouts. Unless you don't have access to weights, there is no reason not to do so.

There are a few ways to combine weights and calisthenics:

• Adding weights to calisthenics exercises to make them harder, for example weighted pull ups

• Combining both weight training and bodyweight exercises into one workout, for example including dumbbell shoulder press in your shoulder calisthenics workout.

We explore more ways to combine weights and calisthenics here.

Ready to add more calisthenics into your training? Check out our intermediate calisthenics workout plan here, and some of the best bicep calisthenics exercises here.

With many of our gyms having functional training zones, our gyms are perfect for calisthenics workouts. Find your nearest gym here.