How To Get Rid Of Your Weak Shoulders With Calisthenics

How To Get Rid Of Your Weak Shoulders With Calisthenics

Push-ups are a staple exercise for building upper body strength.

But did you know that limited shoulder mobility can hinder your progress?

This blog post dives into three calisthenics exercises designed to target your shoulders and chest, while simultaneously improving your shoulder mobility.

By incorporating these drills into your calisthenics workout plan, you'll unlock a new level of push-up performance and overall upper body power.

Why Shoulder Mobility Matters for Push-Ups

The shoulder joint is one of the most complex joints in the body. It enjoys a wide range of motion, allowing for movements like reaching overhead, pushing away from your body, and rotating your arms. However, tight shoulders can restrict this range of motion, making push-ups more challenging and potentially leading to injuries.

These three exercises address different aspects of shoulder mobility and stability: scapular control, overhead mobility, and explosiveness. By incorporating them into your warm-up or as part of your calisthenics workout plan, you'll loosen up your shoulders, improve their range of motion, and ultimately perform more powerful and efficient push-ups.

3 Calisthenics Exercises to Boost Your Push-Ups:

1. Shrug Push-Ups (Scapular Control):

This exercise targets your scapula, the wing-shaped bone at the back of your shoulder.

Here's how to do it:

• Start in a hollow body position on the floor. Engage your core by rounding your back slightly and tilting your pelvis inward.
• Maintain a straight arm position and focus on protracting (squeezing) your shoulder blades together, followed by retraction (pulling) them back down. Think of it as a continuous forward and backward movement of your shoulder blades.
• Perform a regular push-up while maintaining the scapular protraction and retraction movement.

Pro Tip: Keep your toes pointed and core tight throughout the exercise. This ensures proper form and maximizes scapular movement.

2. Plyometric Push-Ups or “Squat Push ups”(Overhead Mobility):

This dynamic push-up challenges your shoulder mobility and explosiveness.

• Start in a push-up position with your hands shoulder-width apart and core engaged.
• Lower in the push up and sit in a horizontal “squat” motion, as you come up from the push up.
• Bring your head between your shoulders.
• Quickly push back up to the starting position and repeat the push ups.
• Aim for a deep stretches in your shoulders through the movement

Pro Tip: Focus on a controlled descent and maximize explosiveness as you push back up and reach overhead.

3. Clapping Push-Ups (Explosiveness):

This exercise builds explosive power in your chest and shoulders.

• Begin in a hollow body position with your hands shoulder-width apart.
• Lower yourself into a push-up with good form, engaging your core.
• As you explosively push yourself back up, clap your hands together in front of your chest.
• Immediately absorb the impact by controlling your descent back down to the starting position. Maintain a slight protraction and retraction movement in your shoulder blades to absorb the force.

Pro Tip: This exercise requires good coordination and strength. Start with fewer reps and prioritize proper form over speed.

Incorporate these exercises into your calisthenics workout plan:

• Perform each exercise for 2-3 sets of 5-10 repetitions (or less for the clapping push-ups).
• Include these drills as part of your warm-up routine before your main push-up workout.
• As your shoulder mobility and explosiveness improve, you can gradually increase the number of repetitions or sets.

Ready to Take Your Fitness To the Next Level?

Join my calisthenics course and transform your fitness journey today!

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Calisthenics Training FAQ’s
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Frequently Asked Questions

1. Why is shoulder mobility important for push-ups? Shoulder mobility is crucial for proper push-up form and for preventing injuries. A wide range of motion in the shoulder joint allows for more powerful and efficient movements. Limited mobility can restrict your ability to perform push-ups correctly and safely.

2. What are shrug push-ups, and what is their primary benefit? Shrug push-ups are an exercise that focuses on scapular control. To perform them, you start in a hollow body position and focus on protracting (squeezing together) and retracting (pulling back) your shoulder blades throughout the movement. This exercise strengthens the muscles that stabilize the shoulder blades, which is essential for proper push-up form.

3. How do plyometric push-ups improve shoulder mobility and strength? Plyometric push-ups, also known as "squat push-ups," are a dynamic exercise that improves both shoulder mobility and explosiveness. By performing a push-up and then transitioning into a horizontal "squat" motion, you stretch the shoulders and build explosive power, which is crucial for more advanced calisthenics moves.

4. What is the benefit of including clapping push-ups in a calisthenics workout? Clapping push-ups are an advanced exercise that builds explosive power in the chest and shoulders. The movement requires a powerful push-up followed by a clap. This exercise trains your muscles to generate force quickly and also helps improve coordination and control.

5. How should I incorporate these three exercises into my calisthenics workout plan? You can include these exercises as part of your warm-up routine before your main push-up workout or as a core part of your calisthenics workout plan. Aim for 2-3 sets of 5-10 repetitions for shrug and plyometric push-ups, and fewer reps for clapping push-ups, focusing on proper form over quantity.

6. How do these exercises address different aspects of shoulder function? Each of the three exercises targets a different aspect of shoulder function. Shrug push-ups build scapular control, which is the foundation of shoulder stability. Plyometric push-ups enhance overhead mobility and explosiveness, and clapping push-ups specifically train explosive power in the chest and shoulders. Together, they provide a comprehensive approach to strengthening and mobilizing your shoulders.