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Proper Shoulder Press Form Without Weights – The Pike Push Up

How to strengthen your shoulders with perfect pike push up form

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The pike push up or pike press up

The pike push up is a variation of shoulder press that requires no equipment.

It is a fantastic exercise for building upper body strength and developing the overhead push movement.

This specific movement is important for everyday functions like lifting things onto shelves, pushing things into the attic and playing with the kids.

Don’t let your quality of life suffer because you don’t have the strength to lift things above your head.

Pike push up form

  1. With your feet shoulder width apart bend your knees and place your hands in front of you, just outside the line of your feet (shoulder width apart).
  2. Walk your feet back until you reach a push up position.
  3. Keeping your arms straight, walk your feet towards your hands until your body resembles an upside down “V.” It is okay for your legs to be slightly bent if that feels comfortable. The aim of this exercise is to load your weight onto your shoulders for the push.
  4. Keeping your elbows in (not splayed out), bend at your elbows and smoothly lower the top of your forehead to the floor (keeping your head in a neutral position).
  5. Gently touch the top of your forehead to the floor and then smoothly push with your arms, engaging the shoulders and returning to the starting position.
  6. Breathe smoothly throughout.
  7. A good rep cadence is 3 seconds down, pause for 1 second and 3 seconds up.

Easier pike push up variations

  • Hands on a raised platform.

Harder pike push up variations

  • Super slow, 5 seconds down, 5 seconds up (or longer).
  • Feet on raised platform.
  • Handstand push-up.

How to do pike push ups video

Note before watching: Shaun’s elbows are splayed out a bit too much here due to a past injury restricting his mobility. Try to keep them in, closer to your sides.

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