Pike Push-up

Pike Push-up

The Pike Push-up is a dynamic and challenging exercise that targets multiple muscle groups in the upper body, particularly the shoulders, triceps, and core. It is a variation of the traditional push-up that adds an extra level of difficulty and intensity. This exercise is great for individuals who want to strengthen their upper body, improve shoulder stability, and enhance overall body control. To perform a Pike Push-up, you begin in a high plank position with your hands slightly wider than shoulder-width apart and your feet hip-width apart. As you lift your hips up towards the ceiling, your body should form an inverted V shape, resembling a pike position. Your arms and legs should be as straight as possible. Once in the starting position, you lower your upper body down towards the floor by bending your elbows, keeping them close to your body. The movement primarily originates from the shoulders, not the chest or triceps like in a regular push-up. Pause for a brief moment when your head is close to the floor, and then push yourself back up to the starting position. To make the Pike Push-up more challenging, you can elevate your feet on a stable surface, such as a bench or step. This increases the load placed on your shoulders and enhances the engagement of your core muscles. Incorporate Pike Push-ups into your workout routine to build upper body strength, improve shoulder stability, and enhance overall body control. Remember to maintain proper form throughout the exercise, engage your core, and listen to your body to avoid overexertion or strain.

Instructions

  • Start in a plank position with your hands slightly wider than shoulder-width apart and your feet hip-width apart.
  • Engage your core and slowly lift your hips up towards the ceiling, keeping your legs straight and forming an inverted V shape.
  • Bend your elbows and lower your upper body towards the floor, aiming to bring the top of your head towards the ground.
  • Push through your hands and extend your arms to return to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on proper form and technique to engage the targeted muscles effectively.
  • Engage your core and maintain a straight line from head to heels throughout the movement.
  • Start with a modified version by placing your hands on an elevated surface, gradually progress to a lower surface as you build strength.
  • Control the movement by lowering yourself slowly and pushing back up with control.
  • Place your hands slightly wider than shoulder-width apart to target different muscles.
  • Include pike push-ups in a well-rounded upper body workout routine to strengthen the shoulders, triceps, and upper back.
  • Support your neck by keeping your gaze slightly forward during the exercise.
  • Listen to your body and rest when needed to avoid overexertion and prevent injury.
  • Include proper warm-up exercises and stretches before attempting pike push-ups to prepare your muscles.
  • Add variety to your workout by incorporating different hand placements and angles to target various muscle groups.
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