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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What is Calisthenics Training?


Calisthenics training, derived from the Greek words "Kalos" (beauty) and "Sthenos" (strength), focuses on achieving physical and mental fitness through bodyweight exercises. Modern calisthenics integrates elements of traditional calisthenics, acrobatics, gymnastics, yoga, and even breakdancing and parkour. This versatile training method allows you to perform effective workouts anywhere, anytime, without the need for expensive gym equipment.

How is Calisthenics different from traditional fitness?


Traditional gym routines can be monotonous and often require costly memberships, with results that may vary. Calisthenics offers a dynamic alternative. By combining aerobic and anaerobic exercises, calisthenics helps you burn fat, build lean muscle, and develop impressive strength and skills. You can enjoy the freedom of training both outdoors and indoors, and become part of a supportive community that keeps you motivated and committed to your fitness journey.

Do I need to be in shape before starting a Calisthenics workout plan?


Absolutely not! Whether you’re a beginner or currently overweight, you can start right away. My online calisthenics course is tailored for all fitness levels. The program will guide you in achieving your goals, whether it's gaining strength, improving mobility, building lean muscle, or losing fat.

Can I build muscle with a Calisthenics workout plan?


Yes, you can! Calisthenics is a progressive and functional training discipline that uses your body weight as resistance. This effective system helps you shed fat, build strength, increase mobility, and enhance endurance, all while sculpting lean muscle. The calisthenics workout plan is designed to deliver impressive results over time.

What are the benefits of following a Calisthenics workout plan?


Following a calisthenics workout plan offers numerous benefits, including improved overall strength, increased muscle tone, enhanced flexibility, better endurance, and greater mobility. Additionally, it promotes mental well-being, as the exercises require concentration and discipline. Training with your body weight also reduces the risk of injury and can be done anywhere, making it a highly convenient option.

How can I get started with a Calisthenics course?


Starting with a calisthenics course is easy. My beginner-friendly online calisthenics course provides you with comprehensive workout plans, instructional videos, and a posture program to ensure you have the flexibility and mobility needed for your calisthenics journey. The course is designed to help you progress safely and effectively, no matter your starting fitness level.

What equipment do I need for a Calisthenics workout plan?


One of the great advantages of calisthenics is that it requires minimal equipment. Most exercises use your body weight, so all you need is a comfortable space to move around. However, having access to a pull-up bar, dip bars, or resistance bands can enhance your workouts and provide additional training variety.

How often should I train with a Calisthenics workout plan?


Consistency is key in any fitness regimen. For optimal results, aim to train 3-5 times per week with a mix of strength, flexibility, and endurance exercises. My calisthenics course includes a structured workout plan to help you stay on track and achieve your fitness goals.

Can calisthenics help with weight loss?

Yes, calisthenics can be highly effective for weight loss. The combination of aerobic and anaerobic exercises in a calisthenics workout plan helps you burn calories, increase your metabolism, and build lean muscle, all of which contribute to fat loss. Consistent training, combined with a balanced diet, will yield the best results.