The shoulders are one of the main areas of muscle gain in the bulking process. Once the shoulder muscles have widened, this automatically increases the space for the chest and wings to widen. Freehand shoulder exercises, without the weights or dumbbells, help build up weight because the weight lifted is more often than not your entire body weight. As the stock / popularity of hand held exercises increased during lockdown, if you want to continue the process – or are a beginner with delayed motivation, here is a set of exercises for you.
7 freehand shoulder exercises to get broader shoulders in record time
1. Touch the toes of the board
From the plank position – one hand at a time – try to touch your toe as you move it forward. You can do a cross (right hand, left toe) or right touch (right hand, right toe). Make sure the toe does not extend past your thighs or hips if you are a beginner.
2. Push-up tilted forward
For this variation of the freehand shoulder exercise, start with regular pushups. Now to create a V shape with your body move your palms back. Lean forward and try to touch the ground with your nose, as far as you can, now come back to the V position. Try to get 20-30 reps on this one. Also, it’s a great way to kick start shoulder training and warm up muscles.
3. Lifting the hand from the board – front and side
From the plank position – one hand at a time – try to reach as straight as possible, then return to the plank position. Now stretch the same hand out to the side as much as possible. Repeat for the other hand.
4. Wide grip pull-ups
In addition to being a recommended workout for the wings, wide-grip pull-ups are also effective for strengthening the shoulders. However, reduce the space between your arms, having your planks aligned with your shoulders – or slightly wider – is the ideal position. While pulling up, try to focus on your shoulder muscles and use them to maneuver the body up.
5. Hand-stand push ups
The most difficult variation of the freehand shoulder exercises, the hand push-ups will require you to be in an upside-down position from the wall. Lean against a wall and try resting your toes against it in a downward position. It is ideal to get help with this routine in the early stages. With the palms placed on the floor, move your head down and bring it up.
In addition to pressurizing the muscles with these complex weightlifting movements, it is just as important to stretch and extend them. Therefore, the next two simpler versions should help.
6. Arm circles – front and back
One of the best ways to warm up the shoulders, 30 forward arm circles and 30 backward arm circles should get you in the groove for an unpleasant workout.
7. Stretch up
While this is part of your static stretching routine after your workout, it can also be done after lifting your hand off the board. If you continue the plank, raise your hand for a few sets, back to back, an up stretch can help add much-needed extension.