ON MY FAVORITE LIST. PIKE PUSH UP & PIKE PUSH UP HOLD

This is a TRUE HYSOMETRIC MOVEMENT:
ISOMETRIC HOLD into DYNAMIC REPS

If you're looking to increase strength, muscle mass or both in your shoulders and arms, push-ups are a great exercise to do. There are a few varieties of push-ups you can try that work your arms in slightly different ways. Pike push-ups are a difficult version of the traditional push-up that emphasizes your shoulder muscles. Incorporating this type of push-up into your exercise routine can help build additional strength, muscle mass and improve weak areas in your shoulders.

Get into the correct position and form. Compared to a traditional push-up, a pike push-up uses a very different form. It's essential to make sure you get into the correct form to prevent injury.
To start a pike push-up, get down into a regular or traditional push-up position. Your feet should be hip width apart and your arms should be shoulder width apart.
Start to walk your hands backwards towards your feet. Keep your legs straight as you do this.
Stop when your body forms an upside down "V" shape and between your torso and legs is a 90 degree angle. This will be your starting and ending position.

MOVEMENT:
START at PIKE POSITION.....HOLD that position for 10-12 seconds. Immediately
Begin 10-12 reps as a Pike Push Up! A Superset. Do 3 sets of the pair.
Wonderful Exercise for the Shoulders. Simulates the shoulder press, without the stress on the shoulder joint.
(can also be performed with feet elevated to save pressure on your knees and back)