7 Push Up Variations To Maximize Shoulder Gains

Your shoulders are primary upper body muscles that contribute to a well-developed and balanced physique. They are active in multiple daily movements involving rotating and moving your arms up and across your body. Some include lifting heavy objects, carrying large boxes, throwing balls, and reaching across your body. 

There are many benefits of push-ups including increasing shoulder strength and stability. They contribute to improved upper-body functional performance, tone the shoulders and upper arms, and enhance joint stability and flexibility. 

These push-ups for shoulders utilize a compound approach by targeting multiple muscle groups. They activate the chest, upper arms, and shoulders for a comprehensive, balanced upper-body workout.

Read on to discover seven push-up variations for the best shoulder workout, each with a unique and targeted approach. You will find descriptive instructions for executing each exercise, including tips on muscle engagement and benefits.

7 Push Ups Variations To Building Shoulder Strength

The following exercises strengthen your shoulders and surrounding muscles for an effective and comprehensive stimulus. You can perform them as listed or based on training goals and preferences.

Pike Push-Ups

Pike push-ups offer a unique variation from the traditional push-up. It involves performing the classic movement with your hips raised rather than in a plank position. It follows a straightforward movement, making it a beneficial option in shoulder workouts for beginners.

This workout emphasizes the shoulders and triceps due to the heightened stance of the hips. Keeping your arms closer to your body engages the core and enhances shoulder strength and stability.

How to do

1. This workout can be performed at home or in a gym. Find a mat or comfortable padded area.
2. Start in a plank position with your hands directly under your shoulders. The balls of your feet should be on the ground.
3. Inhale and engage your core.
4. Raise your hips and walk your hands back until you are in a downward dog position. Keep your arms and legs straight. 
5. Flex your elbows and lower your head down to the floor. Pause at the bottom and squeeze your shoulder blades together. 
6. Exhale as you push your body back up to the starting position.
7. Repeat for the desired number of repetitions and sets.

Tips

• Don’t round the shoulders or back during the movement. Focus on keeping your back straight to avoid straining the spine.
• Use slow and controlled movements during the lowering and pushing-up phases.
• Engage your core throughout the movement. This helps to keep your hips up and limits lower back stress. 
• Avoid tucking your head into your chest or lifting your head. This decreases the chance of neck strain and injury.

Optimal Sets & Reps

Handstand Push-Ups

Handstand push-ups are a challenging exercise that isolates the shoulders for increased intensity and muscle building. They involve performing the traditional push-up while in a handstand position. Maintaining proper form requires additional skill, and thus, beginners should obtain assistance from a fitness professional before attempting them.

This exercise offers many benefits, including versatility, as it can be performed anywhere and requires no equipment. It also enhances balance, stability, and coordination to maintain the handstand position. By activating all three shoulder muscle heads, it provides a well-rounded approach to targeting the shoulders.

How To Do

1. Set up a mat in front of a sturdy wall in a large open space. 
2. Face away from the wall with your feet hip-width apart, about 10 inches from the wall.
3. Inhale and engage your core. 
4. Bend down and place your hands on the ground in front of you. Kick one leg back onto the wall, followed by the other leg.
5. Slowly bring your hands back while walking up the wall with your legs. Do this until your hands are several inches away from the wall with your legs straight up.
6. With your arms fully extended, exhale and flex your elbows to lower your head to the floor. Pause briefly at the bottom and squeeze your shoulder blades together.
7. Inhale and extend your elbows to push back up to the starting position. 
8. Repeat for the desired number of reps and sets.

Tips

• Before attempting this exercise, ensure that you can get into a handstand position. If needed, enlist the help of a fitness professional for spotting assistance. 
• Perform a suitable warm-up before handstand push-ups. This should include dynamic shoulder stretches to increase blood flow and oxygen delivery to the working muscles.
• Execute each repetition using slow, controlled movements. This allows you to maintain balance without falling over and ensures targeted muscle activation.

Optimal Sets & Reps

Decline Pike Push-Ups

We’ve already discussed the pike push-up, but the decline pike push-up takes it a step further. It elevates your feet to add even more intensity to the shoulder muscles. This also targets the upper chest and triceps muscles.

This movement is challenging but effective and offers many benefits. These include improved upper-body symmetry, increased shoulder mobility, and enhanced coordination and balance.

How To Do

1. Stand in front of a sturdy bench. Ensure it’s at a height that allows you to raise your legs. Make sure you’re able to extend them against the raised surface. 
2. Kneel down with your hands directly below your shoulders and extend your arms. Kick both feet back, bringing them onto the bench.
3. Inhale and engage your core. 
4. Raise your hips and walk your hands back until you are in a V position. The balls of your feet should be on the bench with your arms and legs straight. 
5. Flex your elbows and lower your head down to the floor. Pause at the bottom and squeeze your shoulder blades together. 
6. Exhale as you push your body back up to the starting position.
7. Repeat for the desired number of repetitions and sets.

Tips

• Ensure the raised surface is set at a suitable height. This allows you to keep the correct form.
• Avoid flaring your elbows out to the sides to keep targeted muscle activation.
• Concentrate on squeezing the shoulder blades together using controlled movements to maximize muscle activation.

Optimal Sets & Reps

Reverse Iron Cross Push-Ups

The reverse iron cross push-up takes a very different approach from the traditional push-up, as you perform it on your back. This creates a unique challenge targeting the rear deltoids, which are often overlooked in traditional shoulder workouts. This exercise creates a different stimulus for a well-rounded workout.

This exercise has many benefits including increasing strength and definition in the shoulders and upper back. It is an effective part of a pull-day routine with cable rows or pull-ups for an increased shoulder focus. It is also extremely versatile and can be a beneficial part of your at home shoulder workouts.

How To Do

1. Lie on your back with your feet flat on the ground, shoulder-width apart, and knees bent.
2. Extend your arms out to your sides to form a ‘T’ shape. Your elbows should be flexed at 90 degrees.
3. Inhale and engage your core.
4. Exhale as you engage your shoulders and upper back to raise your chest off the ground.
5. Raise your upper back enough so your elbows clear the floor.
6. Hold this position for a count. 
7. Slowly return back to the starting position.
8. Repeat for the desired number of reps and sets.

Tips

• Keep your gaze in front of you, and avoid bending or tucking the head. This prevents straining the neck.
• Keep your core engaged throughout and maintain slow and controlled movements.
• Focus on proper breathing techniques. Inhale to engage your core and exhale as you raise your chest up.

Optimal Sets And Reps

T Push-Ups

The T push-up resembles the traditional push-up with an additional step to rotate and lift each arm at the end. It targets your chest, shoulders, and upper arms and requires increased focus on coordination during the rotation phase.

This exercise has many benefits, including improving the shoulder joint stability required to rotate and extend the arm. It creates a gentle stretch to the shoulder joint, which improves flexibility and range of motion.

How To Do

1. Start in a traditional push-up plank position. Your hands should be under or slightly wider than shoulder-width apart, and your feet should be together.
2. Inhale to engage your core.
3. Lower your chest towards the ground, keeping your core engaged and your back straight.
4. Pause at the bottom before pushing back up to a plank.
5. Continue engaging the core, and lift one arm off the ground. Rotate your body to reach your arm up toward the ceiling, forming a T shape.
6. Hold this position for a moment, squeezing the shoulders and triceps.
7. Exhale as you return your arm to the starting position.
8. Repeat the movement on the other side.
9. Continue for the desired number of reps and sets. 

Tips

• Do not splay your elbows out to the side, as this creates stress on the shoulder joint.
• Keep your core engaged and your back in a neutral position to protect the lower back.
• Focus on using slow and controlled movements to activate the target muscles optimally.

Optimal Sets And Reps

Spider Push-Ups

The spider push-up requires increased coordination due to its dynamic approach, which targets both upper and lower body muscles. Its name comes from the crawling motion required to perform the exercise properly. 

As mentioned, this compound movement targets all major muscle groups, including shoulders, chest, glutes, quads, and hamstrings. It also elicits core activation to keep the torso steady and the lower back aligned throughout the movement.

How To Do

1. Start in a plank position on a mat or padded floor. Your hands should be directly under your shoulders. 
2. Ensure you’re on the balls of your feet with both legs extended. 
3. Inhale and engage your core. Flex your elbows to lower your chest to the floor.
4. Exhale, and as you lower down, drive one knee up along the side of your body.
5. Inhale and pause for a second, engaging your core and upper body.
6. Exhale and bring your knee back behind you. 
7. Extend your elbows to push back up to the plank starting position.
8. Perform the same movement with the other knee.
9. Repeat for the desired reps and sets.

Tips

• Ensure your arms and knees work in sync throughout each repetition to maintain balance and stability.
• Keep your elbows tucked in as you drive your knees up. This increases the focus on the shoulder muscles for maximum activation.
• Don’t rush through the motions. Perform each movement slowly and with control to achieve the best benefits.

Optimal Sets And Reps

Hindu Push-Ups

The Hindu push-up is an advanced variation that combines the push-up and overhead press exercises. Its dynamic motion also resembles the downward dog yoga pose. 

This challenging exercise requires you to push through an inverted V-shape, bringing your head through your arms. It primarily targets the chest and shoulders, with secondary activation from the core, triceps, glutes, and hamstrings. It also provides a gentle stretch to the abdominals.

How To Do

1. Start in a kneeling position on a mat or padded floor. Your hands should be directly under your shoulders, facing slightly outward.
2. Bring both legs back to come onto your toes. At the same time, walk your hands back until your torso is in an inverted V-shape. 
3. Inhale and engage your core. 
4. Exhale and bring your head down to the floor while flexing your elbows and squeezing your shoulder blades together.
5. Continue the motion to bring your head between your arms and lift your chest up.
6. Pause briefly in this final position, focusing on squeezing the shoulder blades together.
7. Inhale and flex your shoulders to bring your upper body back down and through your arms. 
8. Exhale as you extend your elbows, pushing back up to the inverted V shape to complete the movement. 
9. Repeat for the desired number of reps and sets.

Tips

• Ensure to keep controlled movements throughout the exercise. Don’t use momentum to complete the motion.
• Keep your arms at shoulder-width with your hands slightly pointing outwards. This increases targeted muscle activation and reduces potential wrist stress.
• Avoid tucking or straining your neck throughout the movement. This could result in neck or spinal injury.

Optimal Sets And Reps

Best Push-Ups For Shoulder Workout Routine

The following routine is a beneficial shoulder push-up workout focused on building shoulder strength and stability.

Anatomy Of The Shoulders

The shoulder musculature is extensive and made up of multiple groupings including the rotator cuff, serratus anterior, and deltoid muscles. 

The shoulder muscles are prime movers in many functional activities, such as lifting objects, pulling doors open, and carrying groceries. These exercises strengthen the shoulders and surrounding upper-body muscles for improved functional performance in many areas of daily life.

Studies have found that the shoulder muscles can reach 40%–50% of maximum voluntary contraction during push-up exercises. This demonstrates the effectiveness of push-up variations in targeting the shoulder muscles. 

Clavicular Head of Pectoralis Major

Muscles located at the top of your chest, running from your armpit to collar bone. Smaller portion of your chest muscle.

Sternal Head of Pectoralis Major

Large muscles located underneath your clavicle head. Makes up most of your chest area

Abdominal Head of Pectoralis Major

Muscles located at the bottom of your pectoral region, just above your abdominal muscles.

Serratus Anterior

The serratus anterior is a prime mover during these push-up exercises.  It wraps around the side of the ribcage, connecting to the shoulder blades. It functions to stabilize and bring the shoulder blades together behind you, supporting movements like pushing, pulling, and lifting.

During these exercises, it contracts to lengthen the upper arms, and bring the shoulder blades together behind you. It also helps stabilize the shoulders throughout the movements to improve mobility and reduce the risk of shoulder injuries.

Deltoid Muscles

The deltoid is a larger muscle that forms the rounded outer part of the shoulder. It consists of three heads: posterior (rear), anterior (front), and middle. 

This muscle functions to abduct, flex, and extend the shoulder. This means it supports essential movements like raising the arm forward and moving it away from and across the body.

The deltoids are primarily activated during these pushup exercises to support the shoulder and elbow joints and maintain proper form. They also control upper arm movement by stabilizing the triceps. These factors aid in the reduction of joint injuries.

Rotator Cuff Muscles 

The rotator cuff muscles comprise a group of smaller muscles that are essential for shoulder rotation. They also support the shoulder joint during everyday activities involving the joint, such as getting dressed or playing catch.

These muscles work together during the push-up variations we’ve discussed to stabilize the shoulder joint throughout the exercises. This improves the joint’s flexibility and helps reduce the risk of overextension, which can lead to injury.

Benefits Of Push Ups For Shoulders

Read on for some of the main benefits you will achieve by incorporating these push-ups for shoulders into your routine.

Builds Strength

These push-up variations effectively build the shoulders, triceps, and chest through targeted, compound resistance. This approach focuses on increasing muscle strength by working multiple muscle groups simultaneously. It also improves overall upper-body development.

Strong shoulders and upper body muscles are essential for various daily activities, such as pushing, lifting, and carrying objects. These exercises will also improve performance during other lifts using similar muscles, such as rows, chest presses, and deadlifts.

Improves Flexibility

These push-up variations lengthen the upper arms and shoulder musculature, encouraging shoulder mobility and flexibility. They stimulate the shoulder joint to support the upper body, particularly during the upward pushing phase. Certain variations, such as the Hindu push-up, also stretch the abdominals and lower back, enhancing spinal stability.

By incorporating these push-up variations into your routine, you will enhance muscle lengthening of the triceps, shoulders, spine, and abdominals. This is a beneficial factor leading to improved flexibility in the upper body and spinal column.

Tones Muscles

Push-ups for shoulders effectively tone multiple upper-body muscles through compound movements. They are especially beneficial for defining and sculpting the shoulders. Additionally, as each exercise provides a slightly altered stimulus, you will encourage balanced and comprehensive muscle development.

By consistently performing these exercises, you will encourage muscle hypertrophy, which helps the muscles grow larger and stronger. This growth leads to improved tone and sculpted definition.

Expert Training Tips 

• Before performing these exercises, always stretch and warm up your shoulders and upper arms. For a dynamic approach, try some arm circles.
• Use proper form, keeping your elbows in and your upper arms stationary. Focus on engaging your shoulder muscles during each movement to maximize activation.
• Use steady, controlled movements and avoid swinging or using momentum.
• For complex movements, such as the handstand push-up, enlist spotting assistance as needed from a fitness professional.
• Keep your core engaged, and avoid arching or rounding the back or neck to prevent spinal injuries.
• Be careful not to hyperextend the wrists, which creates unnecessary tension and contributes to wrist joint injuries.

Conclusion

Your shoulders are crucial for many functional and exercise applications and contribute to toned and sculpted arms. These exercises maximize strength performance, improve joint flexibility, and contribute to a balanced, aesthetically pleasing upper body.

A systematic training approach through these unique push-up variations provides an effective stimulus to enhance your shoulder routine.