Shoulder Pushups: Understanding, Benefits, and How to Perform Them

How to do shoulder pushups?

Shoulder pushups, commonly known as Pike Push-Ups or Handstand Push-Ups, are effective bodyweight exercises that primarily target the deltoid muscles, triceps, and upper chest, offering a unique vertical pushing stimulus distinct from traditional horizontal push-ups.

Understanding "Shoulder Pushups"

The term "shoulder pushups" typically refers to bodyweight exercises that emphasize the vertical pressing motion, primarily targeting the shoulder muscles. The two most common variations are:

• Pike Push-Up: An entry-level exercise where the body forms an inverted 'V' shape, and the head dips towards the ground. This is an excellent progression towards more advanced vertical pushing movements.
• Handstand Push-Up (HSPU): A more advanced exercise performed in a handstand position, either against a wall or freestanding, where the body lowers until the head touches the ground, then pushes back up.

This article will primarily focus on the Pike Push-Up as the foundational "shoulder pushup," with guidance on progressing to Handstand Push-Ups.

Muscles Targeted

"Shoulder pushups" primarily engage the following muscle groups:

• Primary Movers:
  • Anterior Deltoid: The front head of the shoulder muscle, responsible for shoulder flexion and internal rotation, is heavily recruited during the pressing motion.
  • Triceps Brachii: The muscle on the back of the upper arm, crucial for elbow extension.
  • Clavicular Head of Pectoralis Major (Upper Chest): Contributes to shoulder flexion and adduction, especially in the initial phase of the push.
• Stabilizers:
  • Medial and Posterior Deltoids: Assist in stabilizing the shoulder joint.
  • Serratus Anterior: Essential for scapular protraction and upward rotation, helping to stabilize the shoulder blade against the rib cage.
  • Trapezius (Upper and Middle): Plays a role in scapular elevation and stabilization.
  • Core Muscles (Rectus Abdominis, Obliques, Erector Spinae): Crucial for maintaining a rigid, stable torso and preventing excessive arching or rounding of the back.

Benefits of Shoulder Pushups

Incorporating shoulder pushups into your routine offers several advantages:

• Develops Vertical Pushing Strength: Unlike traditional push-ups that emphasize horizontal pushing, these variations build strength in a vertical plane, which is vital for movements like overhead presses, handstands, and even daily activities like lifting objects overhead.
• Builds Shoulder and Triceps Mass: The direct targeting of the deltoids and triceps can contribute to muscle hypertrophy in these areas.
• Enhances Core Stability: Maintaining the inverted body position requires significant core engagement, improving overall trunk stability.
• Improves Body Control and Proprioception: Learning to balance and control your body in an inverted position enhances body awareness and coordination.
• Progressive Overload Potential: Easily scalable from Pike Push-Ups to Handstand Push-Ups with various modifications.
• Minimal Equipment: Requires no equipment, making it a highly accessible exercise.

How to Perform the Pike Push-Up

The Pike Push-Up is the most common and accessible interpretation of a "shoulder pushup."

Setup:

1. Starting Position: Begin in a standard push-up position, but then walk your feet closer to your hands, lifting your hips high towards the ceiling. Your body should form an inverted 'V' shape.
2. Hand Placement: Place your hands slightly wider than shoulder-width apart, fingers pointing forward or slightly outward. Ensure your wrists are stacked directly under your shoulders.
3. Head and Neck Alignment: Keep your neck neutral, looking towards your feet or between your legs.
4. Core Engagement: Brace your core firmly to maintain a straight line from your head to your hips.

Execution:

1. Lowering Phase (Eccentric): Bend your elbows, allowing your head to descend towards the floor between your hands. Think about bringing the crown of your head directly down, not forward. Your elbows should point slightly backward and out, not flare directly to the sides.
2. Depth: Lower until your head lightly touches the ground or you reach your comfortable range of motion, ensuring your hips remain elevated throughout the movement.
3. Pushing Phase (Concentric): Powerfully push through your hands and shoulders to extend your elbows and return to the starting inverted 'V' position. Focus on driving your shoulders up towards your ears (scapular elevation) at the top of the movement to achieve full range of motion.

Common Cues:

• "Hips High!": Emphasizes maintaining the inverted 'V' shape to shift more load onto the shoulders.
• "Head to Hands": Guides the direction of the head during the eccentric phase.
• "Elbows Back and Out": Prevents excessive elbow flare and protects the shoulder joint.
• "Push the Floor Away": Reinforces active engagement during the concentric phase.

Progression: From Pike Push-Ups to Handstand Push-Ups

To advance your "shoulder pushup" strength, consider these progressions:

• Elevated Pike Push-Ups:
  • Technique: Perform Pike Push-Ups with your feet elevated on a sturdy surface (e.g., a chair, box, or bench).
  • Benefit: Elevating the feet increases the angle of your torso, placing more of your body weight over your shoulders and increasing the challenge, making it a direct stepping stone to Handstand Push-Ups.
• Wall-Assisted Handstand Push-Ups (Wall HSPU):
  • Technique: Kick up into a handstand with your back or stomach against a wall for support. Perform the push-up motion, lowering your head towards the floor and pushing back up.
  • Benefit: Allows you to practice the full Handstand Push-Up range of motion and build strength in a stable, inverted position before attempting freestanding variations.
• Freestanding Handstand Push-Ups:
  • Technique: The ultimate progression, performed in a freestanding handstand. Requires significant balance, strength, and body control.
  • Benefit: The pinnacle of bodyweight vertical pushing strength and control.

Common Mistakes to Avoid

Proper form is crucial for effectiveness and injury prevention:

• Flaring Elbows Excessively: Allowing elbows to point directly out to the sides (like a T-shape) puts undue stress on the shoulder joints. Keep them pointing slightly backward and out, forming an "A" shape with your arms.
• Excessive Lumbar Arch (Sway Back): Losing core engagement can cause the lower back to over-arch, especially in elevated or handstand variations. This reduces efficiency and can lead to lower back pain. Maintain a tight core and glutes.
• Insufficient Range of Motion: Not lowering the head close enough to the ground reduces the effectiveness of the exercise. Aim for a full range of motion where your head touches or nearly touches the floor.
• Head Position: Leading with the forehead or chin instead of the crown of the head can strain the neck. Keep the neck neutral and aim to bring the top of your head towards the floor.
• Rushing Reps: Performing reps too quickly without control compromises form and reduces muscle activation. Focus on controlled eccentric and concentric phases.

Who Can Benefit?

"Shoulder pushups" are beneficial for:

• Fitness Enthusiasts: Looking to build upper body strength and diversify their bodyweight training.
• Athletes: Especially those in sports requiring overhead strength (e.g., gymnastics, CrossFit, weightlifting, martial arts).
• Personal Trainers and Coaches: As a tool for assessing and developing vertical pushing strength in clients.
• Individuals Aiming for Handstands: An essential progression for developing the strength required for a stable handstand.

Safety Considerations and When to Avoid

While effective, "shoulder pushups" may not be suitable for everyone:

• Pre-existing Shoulder or Wrist Injuries: The inverted position and direct pressure on these joints can exacerbate existing conditions. Consult a healthcare professional or physical therapist.
• Neck Pain: Any discomfort in the neck during the movement indicates improper form or an underlying issue. Stop and reassess.
• High Blood Pressure or Cardiovascular Issues: Inverted positions can increase intracranial pressure. Consult your doctor before attempting.
• Vertigo or Dizziness: Individuals prone to dizziness in inverted positions should avoid this exercise.
• Pregnancy: Inverted movements are generally not recommended during pregnancy without medical clearance.

Always prioritize proper form over the number of repetitions. If you experience pain, stop the exercise immediately.

Integrating Shoulder Push-Ups into Your Routine

You can incorporate "shoulder pushups" into your workout as:

• Warm-up: Lighter variations to activate the shoulders and triceps.
• Main Strength Exercise: Perform 3-5 sets of 8-15 repetitions for Pike Push-Ups, or fewer repetitions for more advanced variations, focusing on controlled movement.
• Accessory Exercise: To complement other overhead pressing movements.

Listen to your body, progressively increase the challenge, and consistently practice proper form to maximize the benefits and minimize the risks of "shoulder pushups."