Bodyweight workouts are ideal for men training with limited equipment or space. However, one clear challenge is that certain muscle groups are harder to train without gear. Most people think of the back muscles in this situation, especially without access to a pull-up bar. Yet shoulder development, particularly movements similar to an overhead press, can be just as difficult.
Trainer David Pegram offers an effective solution: the pike push-up. This smart variation of a classic bodyweight move changes your pressing angle, forcing your shoulders to support your bodyweight. At the same time, it increases time under tension, which plays a key role in stimulating both muscle growth and strength gains.
The pike push-up is one of several exercises Pegram uses in a demanding workout plan designed to help you build muscle without using weights. Below, he demonstrates how to perform the movement correctly and explains how it can help you develop stronger, more powerful shoulders.
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How to Perform the Pike Push-Up
Begin on the floor in a high plank position, placing your palms directly beneath your shoulders. Actively squeeze your shoulder blades, core, and glutes to create full-body tension.
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Slowly walk your toes forward and shift your hands slightly wider than shoulder-width. Keep your core engaged to maintain a flat back. Rotate your elbows down at roughly 45 degrees, and keep your neck neutral by directing your gaze toward your feet.
Bend your elbows and lower your head toward the floor under control. Avoid rushing the descent—take at least three seconds to reach the bottom position, stopping just before your head touches the ground.
Hold the bottom briefly, then press firmly through the floor to extend your elbows and return to the starting position with straight arms.
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