Pike Push Up

The Pike Push up is a challenging, yet effective, exercise that targets the muscles of your shoulders, triceps, and upper chest. It is a variation of the traditional push-up and is particularly beneficial for individuals looking to strengthen their upper body and improve their overall shoulder stability. To perform a Pike Push up, start by assuming a push-up position with your hands placed slightly wider than shoulder-width apart on the ground. Instead of having your body in a straight line like in a regular push-up, walk your feet towards your hands, aiming to bring your hips up towards the ceiling. Your body should resemble an inverted V shape, with your hands and feet supporting your weight. Once in the starting position, slowly lower your head towards the ground by bending your elbows. Keep your core engaged and your back straight throughout the movement. Pause for a brief moment when your head is close to the ground, and then press back up to the starting position, fully extending your arms. The Pike Push up is a versatile exercise that can be modified to suit different fitness levels. For beginners, performing the exercise with your hands placed on an elevated surface, such as a bench or step, can help reduce the intensity. On the other hand, more advanced individuals can make the exercise more challenging by adding a stability ball or raising their feet onto an elevated surface. Incorporating Pike Push ups into your workout routine can lead to improved upper body strength, increased shoulder mobility, and enhanced muscular endurance. However, it is important to ensure proper form while performing this exercise to avoid any strain or injury. Always listen to your body and adjust the difficulty level as needed.

Instructions

• Start by getting into a push-up position with your hands shoulder-width apart and your feet hip-width apart.
• Bend at the waist and push your hips up in the air, forming an inverted V shape with your body.
• Slowly lower your upper body towards the ground by bending your elbows.
• Ensure that your head is moving towards the ground in the space between your hands.
• Once your head is close to the ground, push back up to the starting position by straightening your arms.
• Repeat for the recommended number of repetitions.

Tips & Tricks

• Engage your core muscles by drawing your belly button towards your spine throughout the exercise.
• Increase the challenge by placing your feet on an elevated surface like a bench or box.
• Focus on maintaining proper form and alignment throughout the movement.
• Start with a smaller range of motion and gradually work towards a deeper pike position.
• Avoid locking your elbows at the top of the movement to keep tension on your muscles.
• Incorporate variations such as pike push ups with hands on dumbbells or using a stability ball for additional challenge.
• Remember to warm up your wrists and shoulders before performing pike push ups to prevent injuries.
• Control the descent to engage your muscles more effectively.
• Perform the exercise in front of a mirror to check your form and make necessary adjustments.
• Progress gradually by increasing the number of repetitions or sets as you get stronger.