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Shoulder Positioning For Bodyweight Exercises

In this post, I am going to write about the correct shoulder positioning for upper body exercises. By understanding and implementing this information, you will be able to strengthen the different shoulder (scapula) positions and thus be able to advance faster to more difficult movement and avoid injuries.

This is some information I wish I have learned when I started out. It would have saved me a lot of time and frustration.

The basic shoulder positions

Be sure to check out this forum discussion, it contains lots of useful information.

How to strengthen each shoulder position

You can practice basic shoulder drills before/ after your workouts or you can strengthen each position with your training.

Here are some basic drills. You can practice with 2×10 or 3×8.

  • Horizontal scapula push: Get into the push up position. While keeping your arms straight and your scapula depressed, let your shoulders retract fully and then protract.
  • Horizontal scapula pull: Get into the horizontal pull up (body row) position. While keeping your arms straight and your scapula depressed, let your shoulder protract fully and then retract.
  • Vertical scapula push: Get into the pike push up position (or handstand if you are stronger). While keeping your arms straight, let your shoulder depress and then elevate them (bring them close to your ears).
  • Vertical scapula pull: Get into a dead hang. While keeping your arms straight, let your shoulder elevate and then depress by pulling them close to your body.

Thanks for reading. Make sure to practice this exercises, as they will help your stay strong and healthy.

If you have any questions, feel free to comment below.

~Nick

NB002a

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