Pushups are an exercise that works muscle groups in the chest, shoulders and triceps. There are many exercise variations in which pushups can work the shoulder muscles primarily. The exercises range in difficulty and must be used with proper form. Some consist of overhead movements that help strengthen the shoulders and increase the muscle's size. Others will use rotation, which keeps tension on the shoulders.
Handstand Pushups
The handstand pushup is a variation that works the shoulder muscles primarily. If performed with proper form, it can help strengthen and build muscle in the shoulders. Begin in an upside-down position, with your legs and arms straight. Position your arms shoulder-width apart. Push up and fully extend your arms. Beginners can begin with their feet on a chair, and spotters can help with this exercise.
Pike Pushup
The pike pushup is another variation that works the shoulder muscles. It's similar to the handstand pushup, but instead widen your arms beyond shoulder-width and put your feet on a step, chair or bench. Do not press into a full handstand; instead, push your arms up and place your feet on a chair or step. This exercise places a great amount of tension on the shoulders, helping build strength and muscle.
Hindu Pushups
The Hindu pushup originated in India and is a popular exercise for martial artists and wrestlers. The exercise both helps build muscle mass in the upper body and increases flexibility in the shoulders. Start in the basic pushup position, but with your feet wider than shoulder-width a part. Walk your hands backward and position your butt in the air. Bend your elbows, lower your hips and pull your body forward. While pulling forward, do not allow your hips to hit the floor. Press up, straighten your arms and rock back into the starting position.
Dive Bomber Pushups
Dive bomber pushups are similar to Hindu pushups and work the shoulders effectively because rotation is used. Start by performing a Hindu pushup, and when you get back to the starting point, keep your hips down, head up and back arched. While positioned in the starting point, you will reverse the motion of the Hindu pushup by pressing back to the starting position. You will move downward in the opposite direction and progress back to the starting point. Working Class Fitness says, "While performing a dive bomber, pretend you are trying to dive under a fence or horizontal wire. Once under the wire line, you have to push yourself back under said line back into the starting position."
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