2 Move Variations for Strong Shoulders (Videos)

2 Move Variations for Strong Shoulders!

You probably heard me say that strong shoulders are important.

Because they are essential! So today we are diving in 2 movement variations to get your shoulders very strong and stable.

Make sure to warm up efficiently before you start!

1. The Pike Push Up

You may know and or use this movement, but here is a particular adjustment you have to make if needed: lean forward before you start bending your elbows. This will allow you to recruit your pec-minor and the upper part of the pec major muscle group to support your shoulders, specially at the bottom of the push up.

Push back up straight!

Watch the video here.

2. The Elevated Pike Push up

Once you are comfortable with pike push ups, use anything to elevate your feet (chair, bench, yoga blocks....) and perform the pike push up from there.

Elevating your feet helps put more relative weight on your upper chest and shoulder area.

The higher your feet are, the harder the pike push will be.

Watch the video here.

Make those a priority in your pushing workouts.

Go for 3-8 reps x 3-5 sets for both variations. Hold each last repetitions down for 3 seconds.

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Frequently Asked Questions

1. What is the overall goal of the two movement variations presented? The goal is to perform exercises that are $\mathbf{essential}\mathbf{for}\mathbf{getting}\mathbf{your}\mathbf{shoulders}\mathbf{very}\mathbf{strong}\mathbf{and}\mathbf{stable}$.

2. What is the key adjustment recommended for the Pike Push Up, and why? The key adjustment is to $\mathbf{lean}\mathbf{forward}\mathbf{before}\mathbf{you}\mathbf{start}\mathbf{bending}\mathbf{your}\mathbf{elbows}$. This allows you to $\mathbf{recruit}\mathbf{your}\mathbf{pec}-\mathbf{minor}\mathbf{and}\mathbf{the}\mathbf{upper}\mathbf{part}\mathbf{of}\mathbf{the}\mathbf{pec}\mathbf{major}$ muscle groups to $\mathbf{support}\mathbf{your}\mathbf{shoulders}$, especially at the bottom of the push-up.

3. What is the second movement variation, and how is it executed? The second movement is the $\mathbf{Elevated}\mathbf{Pike}\mathbf{Push}\mathbf{Up}$, which is executed by $\mathbf{elevating}\mathbf{your}\mathbf{feet}$ (using a chair, bench, etc.) and performing the pike push-up from that position.

4. What is the benefit of elevating the feet in the Pike Push Up? Elevating the feet helps to $\mathbf{put}\mathbf{more}\mathbf{relative}\mathbf{weight}\mathbf{on}\mathbf{your}\mathbf{upper}\mathbf{chest}\mathbf{and}\mathbf{shoulder}\mathbf{area}$, thus making the exercise harder. $\mathbf{The}\mathbf{higher}\mathbf{your}\mathbf{feet}\mathbf{are}$, the harder the move will be.

5. What is the recommended repetition and set volume for both variations? The recommendation is to go for $3-8\mathbf{repetitions}\times 3-5\mathbf{sets}$ for both variations.

6. What is the suggested method for increasing intensity on the final repetition of each set? To increase intensity, you should $\mathbf{hold}\mathbf{each}\mathbf{last}\mathbf{repetition}\mathbf{down}\mathbf{for}3\mathbf{seconds}$.