The pike push up is a great exercise for building shoulder strength and improving core stability. This exercise works your shoulders, arms, chest, back, and core, and helps to tone and strengthen your entire upper body.

The pike push-up looks like a mash-up of Downward-Facing Dog and Dolphin Pose, and this move can build major strength. Use it as a stepping stone to harder moves or as a goal to boost your shoulder strength….

• It’s a major shoulder strengthener.
• It preps you for a handstand.
• It recruits your core.

The pike pushup is another demanding pushup variation that loads more weight onto the shoulders and triceps when pushing back up. Muscles worked: shoulder, serratus anterior, upper back, and triceps.

With the regular Push Up, the body is straight and near parallel with the ground. Because the Pike Push Up incorporates overheard pushing, the shoulder muscles are also targeted. Performing the Pike Push Up can also improve hamstring flexibility, which comes as a result of the legs being positioned closer to the arms.

The elbows flare out to the sides and it increases the strain on the elbow and shoulder joints. You’ll be able to do more reps with this improper form, misleading you to think that you’re stronger than you actually are. (Remember, this exercise is deceptively hard when done right.)

Pike walk outs are awesome at building your core strength while also training your arms and body coordination. This basic exercise also assists in training your hamstring mobility thanks to the pike position at the start. Diversify your core strengthening routine with this dynamic exercise!

Lying on your stomach, extend your hands in front of your head. Keeping your head in a neutral position, looking toward the floor, lift your arms, and legs up toward the ceiling. Feel as if you’re reaching far away from your body with your hands and feet. Hold for 3 seconds and repeat 10 times.

Swiss-ball pike (stability ball pike) is an excellent exercise for core strength and functional movement.

While keeping a rigid core, pull the Swiss Ball underneath you by bridging your hips to the ceiling to get into a pike position. Slowly lower yourself to return to the starting position while maintaining rigidity throughout your core.

The Swiss Ball Feet-Elevated Push-Up is a way to hammer your upper pecs, shoulders, triceps and core muscles all in one exercise.

The Swiss Ball Single-Leg Squat is a great unilateral lower-body exercise for exactly such reasons. The introduction of the Swiss Ball makes this exercise easier than a standard Pistol Squat, but it still presents plenty of challenge for your average gym-goer. Find a flat wall.