2 Calisthenics Shoulder Workouts For Beginners

Do you know which joint in your body is the most mobile?

You use it for nearly everything.

And although it’s extremely mobile, it’s able to stay in place wonderfully.

I’ll spill the beans…your shoulder.


If you have been working out or are just starting to.

Your shoulders and especially developing them will become really important.

More, shoulders injuries are highly prevalent, especially when it comes to calisthenics workouts (source).

So you’ll need to be both careful and methodical.

That is if you are serious about becoming a beast on those bars.


Your shoulders will without a doubt play a key role.

Whether it’s the muscle up or typewriters.

The front lever. Back lever. Handstand or even human flag.

Weak shoulders are a death sentence to your goals.

Find out how you can make them stronger using these 2 calisthenics shoulder routines.



2 Calisthenics Workouts For Stronger Shoulders


You have probably seen the 6 month plan for beginners.

If you have, you are likely to come across some of those nasty typewriters in month 4.

They are hard to say the least.

Especially when you are a beginner.


Having difficulties with transitioning?

Add these exercises or one of these routines to your weekly workout for more shoulder strength to make the transition easier.

Or if you are simply looking to improve your shoulder strength or are recovering from injury, these routines are highly recommendable.

Except from the pull ups, all the exercises can be done at home without a bar.


Train your shoulders with these routines


Easy shoulder exercises for calisthenics


Take note: With the second routine the amount of reps might be a bit too high.

My advice therfore is to do half the amount of reps if you are a beginner.

Both of these routines will be especially beneficial to your overall shoulder strength.


Let’s Find Out What You Can Do With Strong Shoulders


The importance of shoulder strength is often underestimated.

That’s why a lot of people can’t do the more complex movements.

Now you have two more amazing routines in your toolbox to start building that much needed strength.


Strength that will get you above the bar.

Strength that will get you upside down

Strength that will help you do things you never imagined possible.


The days of wishful thinking are over.

Are you ready to take the world on your shoulders?

Go on and be the giant on whose shoulders we stand.


Beast mode ON!




22 thoughts on “2 Calisthenics Shoulder Workouts For Beginners

  1. i have question, mate (not about this post), i hope you can answer it: if i do push ups, can i somehow calculate, how much of the bodyweight is on me, if you know what i mean. obviously its not the whole bodyweight because my feet are on ground. i need to know because when i do bench press i know how much weight i push up but in push ups i dont. im not going any further with the reasons why i do benh press, too long story but i hope you can answer:)

    1. Hey Teuk,

      Haha, I love this question!

      And it’s a good question ideed! Basically what you can do and the only practical way to do it instead of slicing yourself in half and weighing it is by putting yourself on a scale in push up position.

      Take note however that simply the weight alone does not determine the overall difficulty of the push up. Although the weight of a regular push up is just as much as the weight when you are doing a diamond push up, a diamond push up can be significantly more difficult.

      Same for a handstand push up versus a planche push up etc…

      So it’s both the motion and the weight which determines the overall difficulty.

      This should answer your question however ;).

      Goodluck weighing!

      Beast mode ON!

      1. it didnt even cross my mind that i should place myself on a scale. of course! so, yes it definitely answered my question, thank you very much, sir:D

    2. mass in kilogram * 9.8 m/s^@2 ( acceleration due to gravity) will give you total force pushing downward ( newton) . if at an angle then multiply by sine function of the angle

  2. Hey man!

    Interesting read here. I am not a beginner and have been doing MadBarz/BarBrother routines for a few months now. My question to you is: I have gotten to a point in which I have stalled in intermediate routines, looking improve and get to advanced routines. How should I go about improving the amount of reps I can do for each excercise? Which jumps into my other question rest time. If I do the “Maniac Routine” when I get to 50 pushups I am almost never able to bang out 50 unbroken reps. Any suggestions on how to break them up?

    I found another one of you posts here: http://www.barbrothersgroningen.com/the-quick-guide-to-bar-brother-training-resistance/ were you talk about building resistance. I am intrigued to try out the isometrics and slow down the movements to see if this helps.

    Any advice is welcome!


    1. Hey Ricardo,

      Awesome stuff first of all!

      Essentially how I do it is by really adding more complex moves, such as back levers, front levers, handstands etc…

      It’s not all about doing more reps, it’s about developing the coordination and skill as well. You might be able to do a 1000 push ups, but that doesn’t mean you can do a muscle up, because you don’t have the technique to match your strength.

      What are your goals first of all? What moves are you focusing on?

      Based upon that information I might be able to give you more practical advice. The resistance post is definitely one worth reading, it contains a lot of useful tips which if applied consistently will really increase your strength.

      Beast mode ON!

      1. My long term goals is to be able to do back levers, front levers, and scorpion stands, but that is thinking very long term. I am currently able to do regular handstands, hold my balance and walk with my hands. I can do around 12 – 15 muscle-ups non-stop. I guess my short term goal is to be able to do 20 unbroken muscle ups, and keep working on my technique and complex moves.

        I have not been focusing in any complex moves thus far, However I did a back lever hunt workout last night and enjoyed it. So do you think complex moves is what’s missing here?

        Thanks again for the advice!

        1. Hey bro,

          That’s exactly what you need to start doing.

          You need to keep challenging yourself and if you can’t do a front/back lever or scorpion stand there is a lot of room for improvement.

          And it’s going to be awesome when you nail it ;).

          I’ll be posting a blog for people who are stuck at where you are right now in the coming weeks.

          Keep an eye out! Have fun!

          Beast mode ON!

  3. Hey Bar Bros,

    I just finished month 3 and I am really excited for month 4. I just tested out the beginner shoulder routine suggested for the fourth month and due to the time constraints in my lifting class, I was only able to get out 3 cycles rather than 5. The problem is that I can’t really do the shoulder routine at any other time other than this class did to equipment. Is it fine if I just do 3 cycles rather than 5? I still got a good pump in with 3 but I would rather ask since you guys are the experts.

    1. Hey Richard,

      Awesome question!

      Doing some work is always better than not. With regard to the amount of cycles, it has everything to do with your goals and with how fast you want to achieve those goals.

      Doing either 3 or 5 cycles can potentially mean a huge difference in strength after a few months, but then again this doesn’t hold for everyone.

      So there there isn’t a yes or no answer to this. It depends on your goals and how your body reacts. Experiment.

      Beast mode ON!

  4. Hey was just searching for shoulders workouts and reached here. Actually I have a different question. It’s been 3 months I am doing calisthenics.
    How much time does it take to see visible results in muscle gain? Because I don’t see much gain but I feel stronger than before. 😅

      1. Thanks for the diet plan bar bros. Now I will take care of my diet plan too.One more question. My friends doing weight lifting told me that I will gain much faster by doing weight lifting. So they told me to join a gym and do weight lifting instead of calisthenics. So is it true that we gain faster by doing weight lifting?

        1. Hey Dhruv,

          It’s important to do what you believe in.

          Both calisthenics and weight lifting alone will not allow you to gain muscle. It needs to be done in combination with a right diet. You can lift all the weights you want on a fastfood diet or in a caloric deficit, but nothing magical will happen. The same goes for calisthenics. The body you will develop with both methods however is completely different.

          But you’ll have to ask yourself what body you want and what’s important to you. Follow that road.

          Beast mode ON!

  5. Hi Richard,

    first of all,thank you for sharing all of your expirience openly, it is really great.
    I have a question related to caloric surplus and muscle gain. I have several kilos more than I would like to have and I am interested just how should I go about my diet if I already have ”surplus in my belly” , will it transit in my muscle mass eventually or I have to be in caloric surplus regardless of my starting body mass?
    Hope you understand my question?

    Thanks in advance,


    1. Hey Igor,

      You are more than welcome!

      No, you will not transform fat into muscle. It really depends on you goals, if you want to become leaner, you need to get into a deficit. If you want to start bulking you’ll need to stay in a surplus, but you will most likely gain more fat. Generally I’d recommend people to get leaner first and then bulk, due to hormonal improvements.

      Read this post for a more detailed explanation on gaining muscle: http://www.barbrothersgroningen.com/muscle-growth-calisthenics/

      Beast mode ON!

  6. I have the same question as Jake’s, “Should I do handstand pushups with my back facing the wall or stomach facing the wall, and should I later progress into not having to use the wall for handstand pushups?” SInce I looked up how others do it and there are contradictory opinions.

Leave a Reply

Your email address will not be published. Required fields are marked *