Shoulder Push-Ups Exercise Guide: How to Master Shoulder Push-Ups

A shoulder push-up is an advanced strength training exercise that targets the anterior deltoid muscles in your shoulders. Despite its name, the benefits of practicing shoulder push-ups extend beyond the upper arms—this exercise helps build muscles in your triceps, glutes, and pecs. The full range of motion in the movement can also help increase your core strength more than the standard push-up. To practice shoulder push-ups, get into the standard push-up position, place your hands shoulder-width apart, raise your hips toward the ceiling so that your body makes a 45-degree angle, press your feet firmly into the floor, and slowly lower your head toward your hands.

For the shoulder pushup, begin by performing 2–3 sets of 8–15 repetitions. Choose your sets and repetitions based on your ability to maintain good technique throughout all sets and repetitions.

1. 1. Get into an all-fours position on your knees. Your toes should be flexed and in contact with the floor. Your hips should be over your knees, and your hands should be slightly wider than your shoulders.
2. 2. Grip the ground with your hands and rotate your shoulders outward to engage your lats.
3. 3. Straighten your legs to lift your knees off of the ground, so you end up in a plank position. Your legs should be hip-width apart or slightly wider.
4. 4. Push your hips toward the ceiling until your body forms an inverted V.
5. 5. Pre-tension your shoulders and hips while engaging your core. Your ribs should be down, and your pelvis should be slightly tucked.
6. 6. Anchor your toes into the ground to create a stable lower-body position. Keep your weight on the balls of your feet while keeping your heels off the ground. Your chin should remain tucked throughout the movement as if you were holding an egg under your chin.
7. 7. Lower your head toward the floor by bending your elbows. Your shoulder blades should rotate downward as you lower toward the ground.
8. 8. Lower until your head is 1–2 inches above the floor. Your elbows should be 45 degrees away from your body and over your wrist.
9. 9. Pause for a second at the bottom.
10. 10. While maintaining your alignment, initiate the upward action by squeezing your shoulders and straightening your elbows. Your shoulder blades should upwardly rotate as you push to the top of the movement.
11. 11. Finish the movement by squeezing your shoulders and triceps.
12. 12. Repeat for the desired number of repetitions.

There are several notable benefits to performing shoulder push-ups:

1. 1. Shoulder push-ups are a full-body workout. While this exercise primarily activates your shoulder muscles, it also encourages activation of the pectorals, glutes, triceps, and stabilizer muscles in your core and lower back.
2. 2. Shoulder push-ups increase shoulder stability. The range of motion in this exercise helps strengthen your anterior deltoids, the front muscles in your shoulders. Hold the position at the top of the movement to get the full benefit of the workout.
3. 3. Shoulder push-ups promote joint health. Practicing shoulder push-ups with proper form can improve your shoulder joint health and reduce shoulder pain.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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