It may seem like it doesn’t matter if you don’t do shoulder training, but if you train your shoulders well, your shoulders will gradually become wider, making it easier to hold up your clothes. Shoulder training is very complicated, and training with equipment may cause injuries, so some people use bare-hand shoulder training. So do you know what freehand shoulder training exercises are? Let’s go take a look below!

1. Handstand against the wall

In terms of building shoulder muscles and shoulder strength, the handstand push is naturally the best free-hand shoulder exercise. This action mainly targets our anterior and middle deltoid muscles, and can also improve the stability of the shoulder core, which is mainly the back. So there are actually two ways to do this action. One way is to do a handstand with your back against the wall, which is more targeted at the middle shoulder and has better isolation. The other is the handstand push while facing the wall, which is more targeted at the front of the shoulders and back muscles. If you want to practice shoulder stability, you usually face the wall.

Keep your hands about 15-25 centimeters away from the wall, with your back to the wall or facing the wall.

If your back is to the wall, the distance between your hands should be wider and your elbows should be spread apart to the sides.

If you are facing a wall, the distance between your hands should be relatively narrow, and your elbows should be clamped on both sides of your body.

The back wall handstand push is a muscle-building exercise and does not require pushing to the top position.

The wall handstand push is a gymnastics movement that requires pushing to the top position and trying to lock the shoulder blades.

2. Handstand with folding knife

So doing a handstand against the wall may scare many people. In fact, we also have a relatively simple method of doing a handstand, which is the jackknife handstand. There is another way to do it called Parker push-ups, which is a handstand form where you fold your body up. The jackknife handstand is generally performed by clamping the elbows on both sides of the body. If the elbows are separated, both the shoulder training effect and safety will be affected.

Put your hands on the ground and keep moving your hands forward until your buttocks reach the highest position.

Keep your chin forward, don’t bury your head, and bend your elbows downward.

Feel your body leaning forward, and try to keep your forearms perpendicular to the ground.

There is no need to reach the top position after pushing up, which will increase the burden on the wrists.

3. Support shoulder thrust

The action of supporting shoulder thrusts not only has the effect of strengthening the anterior shoulder muscles. At the same time, this action is actually the best action to recruit the core strength of the shoulders, which is mainly the back. Therefore, many people who learn to do handstands and squats will practice the action of supporting shoulder thrusts. Because the purpose here is more towards building muscle, we generally use dynamic support shoulder thrusts.

There are also two forms of action, shoulder thrust with hand support or elbow support.

Support your hands or elbows on the yoga mat, move your feet forward and raise your buttocks.

Arch your back and don't retract your shoulder blades.

Push forward as far as you can and then back up.

During the return process, try to slow down as much as possible to avoid shoulder joint discomfort.