BODYWEIGHT WORKOUTS ARE great for guys working within limited parameters. One downside: There are some muscle groups that are especially difficult to train without any gear. Usually, people think of the back muscles when it comes to this topic, especially if there’s no pullup bar on hand—but directly targeting the shoulders, like you would in an overhead press, can also be tough.
Trainer David Pegram, who created the new Zero Gear Shred program for MH MVP Premium, has a solution: The pike pushup. This smart variation of the classic exercise staple allows you to switch up the angle to force your shoulders to take on your bodyweight—while also piling up valuable time under tension that will help to stimulate muscle and strength gains.
This is just one of the moves he uses in the workout plan that will push you to your limits to build muscle without a single weight. Here, Pegram demonstrates the pike pushup and explains how you can use it to build stronger shoulders.
How to Do the Pike Pushup
- Start on the floor in a high plank position, with your palms on the floor stacked beneath your shoulders. Squeeze your shoulder blades, abs, and glutes to create tension.
- Walk your toes forward, then shift your palms out slightly wider than shoulder-width apart. Maintain core tension to keep your back flat. Rotate your elbows down 45 degrees and keep your neck in a neutral position by keeping your gaze back at your feet.
- Bend your elbows and slowly lower your head down to the floor. Don’t rush the movement; take at least three seconds to lower down to the point that your head is just above the ground.
- Pause and hold the bottom position for a count, the press through the floor to extend your elbows, straightening your arms back to the starting position.
GET THE WORKOUTS HERE
Add this to your bodyweight workouts—or any upper body training session—for 3 sets of 8 to 10 reps and you’ll be on your way to stronger shoulders.
Want to check out the full workouts from Pegram for more bodyweight training principles? The Zero Gear Shred program is now available for MH MVP Premium subscribers.
