Pike Push Ups vs Overhead Press for Shoulder Hypertrophy

I've been strictly bodyweight for a year, but my shoulder growth has stalled. Are elevated pike push ups actually as effective for hypertrophy as a standard barbell overhead press (OHP)? I'm debating buying a rack for my garage or just sticking with calisthenics.

In my experience, OHP is king for pure mass because it's so much easier to load. With pikes, you're constantly messing with foot elevation or hand placement to keep the stimulus high. That being said, my shoulder health actually improved when I switched to pikes.

I second the OHP. You can't beat the progressive overload of just adding a 2.5lb plate to each side. Pikes are great when I'm traveling and stuck in a hotel room, but for a home gym, get the weights.

Don't sleep on the pike push up! If you do them on parrallettes so you get that extra range of motion (ROM), the stretch at the bottom is mental. I've seen way more lateral delt pop since I focused on deep, slow pikes.

I use resistance bands to overload my pikes. It's a bit fiddly to set up, but it bridges the gap between bodyweight and iron. Best of both worlds if you ask me.

@NorthernLass, the parrallettes tip is interesting. I'm usually just flat on the floor. Does the increased ROM make it harder to keep the form 'vertical'?

It definitely takes more core stability. You have to really lean into it so it doesn't just turn into a weird incline press. Keep your head moving forward of your hands to form a tripod.

Totally agree! That tripod shape is the secret sauce for pikes. Still, for pure hypertrophy, I'd probably do OHP as the main lift and use pikes as a high-rep finisher.