Exercise

Pike Push-Up

A bodyweight press that shifts the load onto your shoulders - the closest thing to an overhead press without weights. Great for building the strength to hoist kids onto your shoulders without a twinge.

IntermediateNo equipment~4 min

Demonstration

Sets

3

Reps

6-10

Rest

90s

Lower for 2-3 seconds; press up strong.

How to do it

  1. 1

    Start in a push-up position, then walk your feet toward your hands until your hips are high and your body forms an inverted V.

  2. 2

    Keep your arms straight and your head between them, looking back at your feet.

  3. 3

    Bend your elbows and lower the crown of your head toward the floor between your hands.

  4. 4

    Stop just before your head touches, keeping elbows tracking back at about 45 degrees.

  5. 5

    Press back up until your arms are straight, keeping hips high the whole time.

Common mistakes

  • Letting the hips drop so it becomes a regular push-up
  • Flaring the elbows straight out to the sides
  • Bailing on depth - the bottom inch is where the shoulders work hardest

Dad tips

  • Elevate your feet on a step or couch to make it harder as you get stronger.

Same muscles, new angle

Seated Dumbbell Shoulder Press

The bread-and-butter shoulder builder. Sitting down takes your lower back mostly out of the equation, so you can focus on pressing strength you'll actually use - lifting bags into overhead bins, kids onto shoulders, boxes onto shelves.

BeginnerDumbbells~5 min

Dumbbell Lateral Raise

The move that builds the side of the shoulder - the part that makes you look broader in a T-shirt. Light weights, strict form, big payoff over time. Perfect as a finisher when you've only got a few minutes left.

BeginnerDumbbells~3 min