What Exactly Are Shoulder Calisthenics?
A calisthenic shoulder exercise is a form of exercise that mainly relies on using body weight as resistance. These exercises often involve dynamic movements that require a combination of shoulder stability movements.
Benefits Of Shoulder Calisthenics Exercises
Strength Building
Incorporating a calisthenics workout into your routine can effectively target your upper-body muscles and improve your overall strength. In fact, studies have shown that performing calisthenics exercises can be just as effective as traditional bench press training for building upper-body muscle mass and strength. The functional aspect of a lot of calisthenics workouts translates well in real-world situations.
Postural Endurance
Shoulder calisthenics can significantly improve posture by strengthening the stabilizing muscles surrounding the upper back, neck, and shoulder blades. Exercises such as shoulder taps, dips, and lateral raises promote balanced and well-rounded shoulders. This increase in strength can translate directly to longer postural positions when sitting, standing, or performing other work-related tasks.
Convenience
Studies have shown that calisthenics is a great alternative to classical resistive training exercises that require dumbbells or other equipment. The benefits of calisthenics are that they are versatile, convenient, and a time-efficient way to improve health outcomes such as blood pressure, hemoglobin A1c, and body composition.
Conclusion
This calisthenics shoulder workout offers a dynamic path to strength, flexibility, and sculpted shoulders all with the simplicity of bodyweight movements. Whether you’re a beginner venturing into fitness or just looking to avoid hectic gym crowds, these exercises redefine traditional workouts.
Calisthenics is a popular workout option due to its convenience and versatility. Incorporate these shoulder exercises into your routine to improve your fitness, protect against disease, and achieve your desired physique without needing elaborate gym equipment.
Frequently Asked Questions
Yes, calisthenics are a great way to improve shoulder strength with bodyweight movements. Calisthenics challenges your shoulder stability, coordination, and balance.
Yes, while weights are common to include in your arm and shoulder workout, they are not necessary to load and challenge your shoulders.
Prone IYT and Reverse Iron Cross Push-ups are the most specific exercises to target your rear delts and build strong shoulders.
Even though pull-ups primarily target the latissimus dorsi, the largest muscle in your back, they also target the rhomboids and posterior deltoids. Pull-ups are an excellent choice for back development and offer a comprehensive upper-body workout.
Resources
Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
- Kotarsky, C.J., Christensen, B.K., Miller, J.S. and Hackney, K.J. (2018). Effect of Progressive Calisthenic Push-up Training on Muscle Strength and Thickness. The Journal of Strength and Conditioning Research, [online] 32(3), pp.651–659. doi:https://doi.org/10.1519/jsc.0000000000002345.
- Hollingsworth, J.C., Young, K.C., Abdullah, S.F., Wadsworth, D.D., Abukhader, A., Elfenbein, B. and Holley, Z. (2020). Protocol for Minute Calisthenics: a randomized controlled study of a daily, habit-based, bodyweight resistance training program. BMC Public Health, [online] 20(1). doi:https://doi.org/10.1186/s12889-020-09355-4.
- Kamat, K., Kage, V. and Sequeira, S. (2023). Calisthenics versus Pilates training on glycemic control and body fat in overweight individuals with type 2 diabetes mellitus. Physiotherapy Practice and Research, [online] 44(2), pp.99–108. doi:https://doi.org/10.3233/ppr-220688.
- Neslihan Duruturk, Hulya Arıkan, Ulubay, G. and Mustafa Agah Tekindal (2015). A comparison of calisthenic and cycle exercise training in chronic obstructive pulmonary disease patients: a randomized controlled trial. Expert Review of Respiratory Medicine, [online] 10(1), pp.99–108. doi:https://doi.org/10.1586/17476348.2015.1126419.
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