Feet Elevated Pike Push-up

The Pike Push-up (on Bench) is an advanced variation of the traditional push-up that primarily targets the muscles of the shoulders, triceps, and upper chest. This exercise is a fantastic way to strengthen and develop your upper body while also engaging your core muscles for stability. To perform the Pike Push-up (on Bench) (Version 2), you will need a sturdy bench or elevated surface. Begin in a push-up position with your hands placed firmly on the bench and your feet on the floor, forming an inverted V shape with your body. Your hands should be slightly wider than shoulder-width apart to ensure stability. During the exercise, focus on maintaining a straight line from your head to your heels while lowering your upper body toward the bench. The movement should emphasize your shoulder muscles as you slowly lower yourself down. Push back up to the starting position, engaging your shoulder and chest muscles to complete the repetition. Keep in mind that this version of the Pike Push-up places a greater emphasis on your shoulders compared to a regular push-up. As with any exercise, it is crucial to maintain proper form and start with a weight or difficulty level that suits your fitness level. As you progress, you can increase the challenge by adding more sets or repetitions, or even using an elevated surface for an increased range of motion. Remember to breathe properly throughout the exercise and listen to your body. If you experience any pain or discomfort, it is advisable to stop and consult with a fitness professional to ensure you are performing the exercise correctly and safely.

Instructions

• Start by placing an exercise bench in front of you and kneeling down with your hands resting on the edge of the bench, fingers pointing towards your body.
• Extend your legs and lift your hips up into a pike position, forming an inverted V shape with your body.
• With your head positioned between your arms, slowly lower your upper body toward the bench by bending your elbows, keeping them close to your body.
• Continue lowering your body until your head is just above or lightly touches the bench.
• Push through your palms and straighten your arms to return to the starting position, maintaining the pike position throughout the movement.
• Repeat for the recommended number of repetitions.

Tips & Tricks

• Focus on maintaining proper form throughout the exercise to ensure optimal targeting of the shoulder muscles.
• Engage your core muscles by tightening your abs and glutes during the movement.
• Increase the difficulty by elevating your feet on a stability ball or step, challenging your upper body and core stability.
• Make sure to warm up your shoulders before starting this exercise to prevent any potential injuries.
• Control the descent phase of the exercise by slowly lowering your body towards the bench or elevated surface.
• Vary the width of your hand placement to target different areas of your shoulders.
• Utilize progressive overload by gradually increasing the number of repetitions or sets, or by adding resistance using a weight vest or resistance bands.
• Incorporate other shoulder exercises such as lateral raises and overhead presses to further strengthen and sculpt your shoulder muscles.
• Ensure adequate rest and recovery between workouts to allow your muscles to repair and grow stronger.
• Focus on maintaining a steady breathing pattern throughout the exercise to avoid unnecessary strain.