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.

I've done both and for pure size, I find it way easier to track progression with the OHP. Adding 5lbs to a bar is simpler than trying to 'lean' more in a pike push up.

@TXguy99 true, but for a home gym without a rack, OHP gets sketchy fast once the weight gets heavy. Cleaning the bar to your shoulders is a whole different workout lol.

I actually prefer pikes because they feel more natural for my scapular movement. Plus, no cost for extra plates!

@MapleLeafFan Good point on the scapula. I think pikes actually help my overhead mobility for when I do get to a commercial gym to use a barbell.

If you want hypertrophy with pikes, you HAVE to slow down the tempo. A 3-second eccentric makes a massive difference for the pump.

Anyone tried doing them with feet elevated on a bench? Does that bring it closer to OHP levels of resistance?

@MidwestMike Yeah, elevated feet is a game changer. Shifts way more weight onto the delts. Just watch your blood pressure if you're upside down that long!

I still reckon nothing beats a heavy set of 8-10 on OHP for caps. Bodyweight is great for maintenance though.

Don't forget the 'cool factor' of working toward a handstand push-up. You don't get that from a barbell.

Exactly! It's about that functional strength too. My flat in London is too small for a squat rack anyway, so pikes are my bread and butter.

Has anyone experienced elbow pain with pikes? I find if my hand placement is off, my joints start screaming.

@NorthernLass Check your flare. If your elbows are out at 90 degrees it's bad news. Keep them tucked in slightly, like 45 degrees.