Pike Push Ups vs Overhead Press for Shoulder Hypertrophy

Just tried the parallettes tip from earlier in the thread. Blimey, that extra few inches of depth is brutal.

Brutal but worth it! I'm seeing more growth in my front delts from deep pikes than I ever did with OHP in the local gym.

I mix them. High rep pikes on Tuesday, heavy resistance band OHP on Friday. Best of both worlds eh?

Spot on. Hybrid training is usually the answer for home workouts.

Quick question—how do you guys handle the 'grease the groove' approach with pikes? Is it too taxing for daily volume?

@NorthernLass I wouldn't do it. Shoulders are finicky. I'd stick to 3 times a week max if you're going for growth.

Agreed. Recovery is where the hypertrophy actually happens. You can't outwork a bad recovery plan.

Anyone use a weight vest for pikes? I'm thinking of getting one to push the intensity further.

@VancouverDave Be careful with the vest shifting toward your head when you're inverted. Can be a bit annoying/dangerous.

I prefer using a dip belt with some plates for OHP, much more stable than a vest for overhead movements.

Thanks for the elbow tips guys. Adjusted my form this evening and felt way more activation in the delts and zero joint niggle.

Solid. This thread has been super helpful. Time to go crush some sets.