Shoulders in a dorm
Pike Push-Up
Hips up. Head travels toward the floor between your hands. This is a shoulder press without a bell.
Hunter: I use these when I cannot get a dumbbell. They are harder than they look if you keep the pike.
Cues
- Hands on the floor, hips piked so your body looks like an upside-down V.
- Eyes look back at your feet, not at the wall.
- Bend the elbows and send the top of your head toward the floor between your hands.
- Elbows stay stacked, not flared wide.
- Press the floor away until your arms are long. Hips stay high.
Setup
Feet closer makes it harder. Start with a modest pike you can hold. If your wrists complain, make fists or use push-up handles. Same path.
Dorm press day
After incline push-ups, 3 sets of 6-10 pikes. That is enough shoulder work for a school night. Log the reps. If you have a bed frame, keep the same pike next session so the number means something.
Then a real press
When you get to the gym, overhead press or a machine press can take this pattern. The pike taught you to stack. The bell adds a number Engine can track in pounds.
Common misses
Turning it into a regular push-up by dropping the hips. Craning the neck. Only moving an inch because the angle scared you. Own a range you can repeat.
FAQ
Feet on a chair?
Later. Floor pike first. A chair makes it more like a handstand. Earn that.
Log pike push-ups in the free Vitality Engine. Reps only. Same pike next time.