Elevated Pike Push-up

The Elevated Pike Push-up is an advanced bodyweight exercise that significantly enhances shoulder strength and stability. This variation of the traditional push-up places a greater emphasis on the upper body, specifically targeting the shoulders, triceps, and upper chest. By elevating the feet on a sturdy surface, the body shifts into a pike position, which mimics the mechanics of a vertical press. This makes it an excellent choice for those looking to develop pressing strength without the need for weights.

In this exercise, the lifter positions themselves in a downward-facing angle, with the hips elevated high and the head directed toward the ground. The feet are placed on an elevated surface, which increases the intensity and allows for a deeper range of motion compared to standard push-ups. As the individual lowers their head towards the ground, the shoulders and triceps are heavily engaged, fostering muscle growth and endurance.

The Elevated Pike Push-up also demands significant core engagement, as maintaining the pike position requires stability and control throughout the movement. This not only enhances shoulder strength but also promotes overall body coordination. As a result, this exercise can be a key component in a well-rounded fitness program, particularly for those interested in calisthenics or bodyweight training.

Additionally, this exercise serves as a great preparatory movement for advanced skills such as handstands and planches, where shoulder strength and stability are paramount. The pike position mimics the body alignment needed for these more complex movements, providing a functional training aspect that is beneficial for athletes and fitness enthusiasts alike.

Incorporating the Elevated Pike Push-up into your workout routine can elevate your strength training game, providing a challenging yet rewarding experience. With consistency and proper technique, this exercise can lead to noticeable improvements in upper body strength, stability, and overall athletic performance. By mastering the Elevated Pike Push-up, you’ll be well on your way to achieving your fitness goals and enhancing your bodyweight training capabilities.

Instructions

• Start in a downward-facing dog position, with your hands shoulder-width apart and your feet elevated on a stable surface.
• Position your body so that your hips are high and your head is between your arms, forming an inverted V-shape.
• Lower your head towards the ground by bending your elbows while keeping your legs straight and core engaged.
• Ensure your elbows are close to your body as you lower down to maintain shoulder alignment.
• Pause briefly at the bottom of the movement, feeling the stretch in your shoulders.
• Push through your palms to return to the starting position, fully extending your arms at the top.
• Keep your body in a straight line from your hands to your feet throughout the exercise.
• Maintain controlled movements to avoid swinging or using momentum.

Tips & Tricks

• Keep your core engaged throughout the movement to maintain stability and prevent sagging in the lower back.
• Focus on lowering your head towards the ground while keeping your elbows close to your body for optimal shoulder activation.
• Breathe in as you lower your head down and exhale as you push back up to the starting position.
• Ensure your feet are elevated on a stable surface, like a bench or step, to enhance the intensity of the exercise.
• Maintain a straight line from your hands to your feet to avoid unnecessary strain on your back.
• To increase difficulty, try performing the exercise with your feet on a higher surface or add a pause at the bottom of the movement.
• Warm up your shoulders and wrists before starting to prepare them for the demands of the push-up variation.
• If you feel discomfort in your shoulders, consider reducing the elevation or modifying the exercise to a standard push-up.

Frequently Asked Questions

What muscles does the Elevated Pike Push-up work?

The Elevated Pike Push-up primarily targets the shoulders, triceps, and upper chest, making it a great choice for building upper body strength. It also engages the core as you stabilize your body in the pike position.

Can I modify the Elevated Pike Push-up for beginners?

Yes, you can modify the Elevated Pike Push-up by lowering the height of your feet or performing it on a flat surface. This will make the exercise less challenging and allow beginners to build strength gradually.

What should I focus on for proper form during the Elevated Pike Push-up?

To maintain proper form, ensure that your body forms an inverted V-shape, with your hips elevated and your head between your arms. Avoid letting your back sag or your hips drop, as this can lead to injury.

Why is the Elevated Pike Push-up beneficial for my fitness routine?

The Elevated Pike Push-up is excellent for developing shoulder strength and stability, making it beneficial for athletes and individuals looking to improve their push-up variations. It can also enhance your overall pressing power.

Can I include the Elevated Pike Push-up in my workout routine?

Yes, you can incorporate this exercise into your upper body workout routine. It pairs well with exercises like push-ups, tricep dips, and shoulder presses for a balanced strength training session.

What are some common mistakes to avoid when performing the Elevated Pike Push-up?

A common mistake is not keeping the hips high enough, which can reduce the effectiveness of the exercise. Ensure you maintain a strong pike position to maximize shoulder engagement.

How can I incorporate the Elevated Pike Push-up into a workout plan?

You can perform the Elevated Pike Push-up as part of a circuit or supersets targeting the upper body. Pair it with lower body or core exercises for a full-body workout.

How many repetitions and sets should I do for the Elevated Pike Push-up?

Typically, performing 3 to 4 sets of 8 to 15 repetitions is effective, but you can adjust based on your fitness level and goals. Focus on quality over quantity to ensure proper form and muscle engagement.