A Typical Session
22 Min
Warm-up
4m
Main Set
14m
Cooldown
4m
8 kcal
/ min (est.)
3 × 12
sets × reps
Why this exercise
Difficulty: Intermediate
The best bodyweight exercise for building shoulder strength and size at home.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
12
Rest
60s
How to Perform
- 1.Start in a downward dog position with hips high in the air.
- 2.Place hands shoulder-width apart and walk feet closer to hands.
- 3.Bend elbows and lower your head toward the ground.
- 4.Push back up to starting position.
Pro Tips
- •The steeper the angle, the harder the exercise.
- •Keep elbows tracking over wrists.
- •Progress to elevated pike push-ups for more challenge.
Equipment
None
Safety
Avoid if you have wrist or shoulder pain.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.