If you’re ready to get serious with your upper-body training but don’t have access to a weights room, the pike push-up is a powerful bodyweight move that can produce major results. While it looks straightforward, don’t underestimate how challenging this workout can be. It’s one of the best shoulder exercises for stability and mobility, but also one that’s easy to get wrong.
“The pike push-up has more in common with a handstand push-up than a regular push-up,” says Cody Mooney, a former CrossFit Games athlete and the director of performance for the mobility and recovery app pliability. “That’s because it’s done in an inverted position. You elevate your hips to create a triangle. This shifts the muscle engagement from your chest and triceps to your front delts. With the pike push-up, you can build a lot of strength within your shoulder joint, but you also put it at risk of injury.”
