Thread: Bodyweight Shoulder Variations
03-24-2020, 02:56 PM #1
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Bodyweight Shoulder Variations
Bodyweight Shoulders Complex – The vertical press push-up is a great variation on its own. It's like a pike push-up but more comfortable for those who struggle with tight hamstrings. Placing your body in a more vertical position with feet on a bench (or couch!) changes the pressing angle to bias your shoulders in a joint-friendly position.
When going from the hand release push-up to Y-reach there should be some external rotation of the shoulder since your thumbs are pointing up towards the end of the reach. You'll be asking quite a bit of your delts and shoulder external rotators by this point, as well as getting some extra shoulder range of motion.
Next, you'll be dropping the push-up component and just doing the Y-reaches to really burn out the delts. You'll then finish with an isometric hold. Hold for 10-20 seconds, stay tight, and think of America (or respective homeland). This is good combination of exercises to hit the entire shoulder complex while improving overall shoulder health.
A1 Vertical Press Push-Up, 3 sets of 6-12 reps
A2 Hand Release Push-Up to Y-Reach, 3 sets of 6-12 reps
A3 Y-Reach, 3 sets of 6-12 reps
A4 Y-Reach Iso Hold, 3 sets of 10-20 second holds