The first exercise of this Calisthenics Shoulder Workout is the Wall Handstand Push-up. For this shoulder exercise, you have to face your back towards the wall and keep a pretty wide shoulder stance. Stand close to the wall and jump up. From here you can try to do at least 3 sets of 8 to 12 repetitions. After every set, you can have a 1 to 2 minute rest. If this exercise is still a little bit too hard for you, you can also do a lower progression like the pike push-ups or elevated pike push-ups. 

Exercise 2 – Forward Lean Push-ups

The next exercise of the Calisthenics Shoulder Workout is the Forward Lean Push-up. This is actually a harder variation of the regular Push-up. Stand in a Push-up position and lean forward. Next, you have to twist your hands a little bit sideways and perform the Push-up. Try to do at least 3 to 5 sets of 8 to 12 repetitions. If this exercise is still a little bit too hard for you, you can also do the Hindu Push-ups.

The third exercise is the box walk. For this exercise, you need a little elevation like a box or your chair. This is exercise is a bit different from the previous ones. This time we keep our arms straight and focus more on the front side of the shoulders. Put your hands on the ground and feet on the elevated surface. Walk a little bit backward and forward until your reach the plank position. Once you reach the plank position you can go backward again. Try to do 8 to 12 repetitions in total. If this exercise is too easy for you, you can also perform this exercise on the wall (wall walks). 

The last exercise of this Calisthenics Shoulders workout for beginners and advanced athletes are the Face Pulls. For this exercise, you need rings. This exercise focuses on the rear delts, the backside of your shoulders. The higher your rings, the easier the exercise is. Grab the rings and try to start with the rings at shoulder height. Step at the same line as the rings and lean backward. Move the rings towards your ears and back in the starting position. Aim for 8 to 12 repetitions. Make sure that you keep a straight body by engaging the core and glutes. Your body shouldn’t hang.  

We hope that these exercises are going to help you to achieve bigger and stronger shoulders!

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