The ability to exercise with bare hands is relatively limited. After all, with the help of exercise equipment, our exercise effect will be doubled. However, sometimes we have to exercise with bare hands. After all, without the help of exercise equipment, we cannot stop training. and exercise. Then let’s take a look at the diagram of how to train the shoulder muscles with bare hands! If you are interested, keep reading!

Handstand push-ups

Backpack upright rowing

You may have heard of the backpack upright rowing action. In fact, it can be seen from the figures of rowing athletes that basically people who regularly do rowing exercises have well-developed shoulder muscles. First, to do this exercise, you need to open your feet and keep them shoulder-width apart. Next, after your spine and pelvis are in a neutral position, you need to tighten your core muscles. At this time, use your hands to grab the backpack to relax your shoulders and neck. After relaxing, you will lift at night. At this time, you can clearly feel that the deltoid muscles are exerting force and driving the weight. . Then, in this process, we can keep the backpack as close to the body as possible, which can help everyone maximize the effect of exercise.


Military style press

The military press also requires you to open your feet shoulder-width apart, then turn your feet sideways and raise your toes. At this time, your hands are straightened on the floor. Your back and legs should also be upright. Your body will already have a V-shape, but it will be upside down. Next, gradually lower your shoulders. When your elbows are at a 90-degree angle, you can stay there for about two seconds. Then you can push your body back. Slowly return to the original movement and you can perform preparatory exercises. Next training session. This action does not require any equipment, but everyone must slow down for safety when exercising.


Handstand push-ups

Usually when we do push-ups, we first lie down on the floor. First, when we do handstand push-ups, we also need to do ordinary push-ups first, and then move the two corners to the box or the top of the chair. above. Put your hands on the floor, and then slowly move backMove so that your body is nearly vertical to the ground. Moreover, our upper body must remain straight, and our waist and hips must not move randomly. When starting to do push-ups, the angle of the upper body and lower body still needs to be fixed, and the head can be as close as possible, but not touching the ground. Support the floor with both hands, so your shoulders will also participate in exerting force.


There are actually more than just the above exercises for shoulder exercises with bare hands, but these are exercises that do not require equipment and are very convenient for everyone to train, so you can do these exercises first to exercise your shoulders.

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