If you're ready to take a walk on the wild side, I've got a new exercise for you that will LIGHT UP your delts like a torch.

Shoulders can be a tough muscle group to develop. And most people end up hammering away at barbell and dumbbell shoulder presses and various forms of lateral raises with very little in the way of results.

With this new exercise, you're going to combine a bodyweight shoulder movement (Pike Handstand Push-Ups) with outwards-pulling cable resistance to dramatically increase the tension on the delts throughout the exercise.

This idea is along the exact same line as the push-up/chest version of the exercise...Low Pulley Push-Ups... only it's done for shoulders using a shoulder-focused pike handstand push-up.

First, set a fairly light weight on the two cable stacks (this can be done with two bands as well, as long as you can tie them out wide enough to get decent tension) and hook on two single handles.

Set a bench a few feet back from the midline between the pulleys. Kneel down and reach over and grab the left pulley.



Then reach over and grab the right pulley.



Bring your hands in towards the middle and set your fists on the floor about 2 feet apart.

These push-ups will need to be done on your fists in order to grip the handles at the same time. Alternatively, you can also use ankle straps on your wrists to attach the cables.



Set your feet on the bench and get your body into the pike position - legs straight, torso straight, bending only at the waist. This is essentially an easier version of the handstand push-up.

(and just fyi, ideally, I should be more vertical in the demo by moving the bench a bit forward...I think you'll get the idea, though)



As you can see, the cables are now pulling your hands outwards. It's up to you (and your delts) to prevent that from happening by actively contracting INWARDS through the ENTIRE exercise. Your delts got NO rest.

Now lower yourself down and touch your head to the ground. Then push back up.



You're not doing anything ACTIVE with the pulleys...they're just there to try and pull your hands out to the sides so you have to use shoulders to prevent them from doing that.

It adds an additional dimension of tension to the exercise...tough and effective and killer for your shoulders!

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Now, if you're a fan of bodyweight training, like I am (clearly), I've got a bodyweight training resource that you absolutely need to check out.

It's a collection of 4 books...

The Ultimate Guide to Handstand Push-Ups
The Ultimate Guide to Pull-Ups and Chin-Ups
The Ultimate Guide to Bodyweight Squats and Pistols
The Ultimate Guide to Bodyweight Ab Exercises

These were put together by friend and fellow INSANE trainer, Logan Christopher.

And basically, I'm not going to beat around the bush...if you want to master these bodyweight movements, go get the package.

Logan has put an incredible amount of quality training information into these manuals. In them, he'll walk you through everything you need to know to take these exercises to the highest level.

Honestly, I think bodyweight training is something that everybody should get some experience with...you don't need to take to Cirque de Soleil levels or anything like that, but bodyweight movements will help you be stronger and more athletic in your everyday life.

Check out the Ultimate Guide to Bodyweight Exercises package here...

Nick Nilsson
The "Mad Scientist of Muscle"