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Bodyweight Shoulder Exercise Program

Updated: Jun 1

The shoulders are one of my favorite body parts to train. Why? Because they are one of the most vulnerable and complicated parts of our bodies to train. I guess you can say I like challenges (haha). Over the years it seems that evolution has favored mobility versus strength. When compared to our strong, solid, less mobile hip joint aka ball and socket joint the shoulder is basically held together by a ton of small muscles, ligaments and tendons.


Why did our bodies evolve to have such a dynamic (not so durable) shoulder? Well its most likely because when you compare humans to other animals, we don't have a lot going for us (haha). Our vision, hearing and paper thin skin isn't very helpful when fending off predators or chasing down prey. BUT, our ingenuity to construct, wield and throw weapons like spears made up for many of our weaknesses.


In this post we will give you short hand version of our Bodyweight Shoulder Exercise Program. If you want the Full version with access to all of our photos and videos please Sign Up below to receive your Free downloadable PDF:

What you need for the Korrective Bodyweight Shoulder Program


To get started with your Bodyweight Shoulder Exercise Program all you will need is an exercise mat and your bodyweight.


Part One: Kneeling Position Shoulder Exercises


The first part of the program is to help engage all of the weak muscles of the shoulder and back.

Kneeling Position Shoulder Exercises:

1. Shoulder T

2. Shoulder W

3. Shoulder I

4. Shoulder Y


Sets & reps recommendations-

First timer- 2 sets, 10 reps of each exercise

Beginner- 2 sets, 15 reps of each exercise

Intermediate- 3 sets, 10 reps of each exercise

Advanced- 3 sets, 15 reps of each exercise

Expert- 4 sets, 15 reps of each exercise



Part Two: Push Up Position Shoulder Exercises


The second part of the program is to help engage all of the weak muscles of the shoulder and back.

Push-up Position Shoulder Exercises:

1. Stability taps

2. Shoulder shift: side to side

3. Shoulder shift: forward to backward


Sets & reps recommendations-

First timer- 2 sets, 15 sec holds for each exercise

Beginner- 2 sets, 20 sec holds for each exercise

Intermediate- 3 sets, 20 sec hold for each exercise

Advanced- 3 sets, 30 sec hold for each exercise

Expert- 4 sets, 30 sec hold for each exercise



Part Three: Laying Position Shoulder Exercises


The third part of the program is to help engage all of the weak muscles of the shoulder and back.

Laying Position Shoulder Exercises:

1. I to W

2. T taps

3. Swims


Sets & reps recommendations-

First timer- 2 sets, 5 reps of each exercise

Beginner- 2 sets, 6 reps of each exercise

Intermediate- 3 sets, 8 reps of each exercise

Advanced- 3 sets, 10 reps of each exercise

Expert- 4 sets, 15 reps of each exercise

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