Elevated Pike Push-up

The Elevated Pike Push-up is a challenging and effective exercise that targets your shoulders, triceps, and upper back muscles. This compound movement not only builds strength in your upper body but also helps improve your shoulder stability and core strength. To perform an Elevated Pike Push-up, you will need an elevated surface, such as a bench or a sturdy chair. Begin by positioning yourself in a high plank position with your hands on the elevated surface and your feet hip-width apart. Walk your feet back, lifting your hips up towards the ceiling, forming an upside-down V shape with your body. This is your starting position. As you lower your upper body towards the elevated surface, make sure to keep your elbows pointing outwards and your body in a straight line. Focus on engaging your shoulders and upper back muscles to control the movement. Pause for a moment when your head is close to the surface, and then push back up to the starting position. To make the Elevated Pike Push-up more challenging, you can elevate your feet on a higher surface or add a resistance band around your back. Remember to always perform exercises with proper form and listen to your body. It's important to start with a comfortable surface height and progress gradually as your strength improves. Incorporating the Elevated Pike Push-up into your workout routine can help you develop upper body strength, improve your posture, and enhance your athletic performance. As with any exercise, it's crucial to warm up properly, maintain proper form throughout the movement, and listen to your body to avoid injury. So, challenge yourself and give the Elevated Pike Push-up a try to take your upper body workout to new heights!

Instructions

• Start by placing your hands on an elevated surface such as a bench or box, shoulder-width apart.
• Step your feet back into a plank position, forming a straight line from head to toe.
• Engage your core and slowly lower your upper body towards the elevated surface by bending your elbows.
• Pause when your head is near the elevated surface, then push through your palms to extend your arms and return to the starting position.
• Repeat for the desired number of repetitions.

Tips & Tricks

• Focus on maintaining a neutral spine throughout the exercise to avoid potential strain on the neck and lower back.
• Engage your core muscles by squeezing your abs and buttocks while performing the exercise, as this will help stabilize your body and improve overall control.
• Gradually increase the height of the elevation over time to challenge yourself and continue progressing.
• To target the shoulders effectively, make sure to push through the palms of your hands and maintain contact with the ground throughout the movement.
• Ensure that your elbows are slightly tucked in during the exercise to protect the shoulder joint and activate the triceps muscles.
• For proper form, keep your head aligned with your arms and avoid any excessive forward movement.
• Control the descent by focusing on a slow and controlled movement, as this will increase time under tension and provide a greater challenge for your muscles.
• Perform a thorough warm-up before attempting this exercise to prepare the body and prevent any potential injuries.
• Listen to your body and avoid pushing yourself too hard, especially if you're a beginner or have any existing shoulder or wrist issues.
• For maximum effectiveness, include the elevated pike push-up as part of a well-rounded upper body workout routine that includes other compound exercises to train all major muscle groups.