How To Do Incline Pike Push Ups
Incline pike push-ups are a variation of the traditional push-up that targets the shoulders and upper chest. This exercise is performed with your feet on the ground and your hands on an elevated surface, allowing for a greater range of motion and increased difficulty.
Step-by-Step Guide to Properly Execute Incline Pike Push Ups
Starting Position
Begin by placing your hands on an elevated surface, such as a bench or a sturdy box, shoulder-width apart. Your feet should be on the ground, and your body should form an inverted V shape. Keep your legs straight and your core engaged to maintain stability.
Lowering Phase
Bend your elbows and lower your head towards the elevated surface. Keep your elbows tucked in close to your body as you descend. Focus on lowering your head in a controlled manner, ensuring that your back remains straight and your hips do not sag.
Pushing Phase
Once your head is close to the elevated surface, push through your hands to return to the starting position. Engage your shoulders and chest as you lift your body back up. Ensure that your body remains in a straight line from your head to your heels throughout the movement.
Finishing Position
At the top of the movement, pause briefly to ensure you have fully extended your arms. Maintain your body alignment and engage your core before preparing for the next repetition. Focus on breathing steadily throughout the exercise.
Incline Pike Push Ups Workout Plan for All Levels
- Beginner: 3 sets of 5-8 reps, 60 seconds rest, 2-3 times per week.
- Intermediate: 4 sets of 8-12 reps, 45 seconds rest, 3-4 times per week.
- Advanced: 5 sets of 12-15 reps, 30 seconds rest, 4-5 times per week.
What Are The Benefits Of Incline Pike Push Ups
- Strengthens the shoulders and upper chest.
- Improves overall upper body strength and stability.
- Enhances core engagement and balance.
- Builds a foundation for the pike push ups.
Common Mistakes to Avoid
- Letting your hips sag: Keep your body in a straight line to avoid strain on your lower back.
- Flaring elbows out: Keep your elbows close to your body to protect your shoulders.
- Rushing through the movement: Perform each rep slowly and with control to maximize effectiveness.
- Neglecting core engagement: Always engage your core to maintain stability and proper form.
Follow these steps and tips to master Incline Pike Push Ups with proper form and efficiency.
FAQ About Incline Pike Push Ups
Incline pike push-ups primarily work your shoulders, especially the front part. They also engage your triceps, which are the muscles on the back of your upper arms. Additionally, your upper chest and core muscles help stabilize your body during the movement. This exercise is great for building shoulder strength and stability.
To improve your form for incline pike push-ups, start by placing your feet on an elevated surface like a bench or step. Keep your hands shoulder-width apart on the ground. Your body should form an inverted V shape. Lower your head towards the ground by bending your elbows, then push back up. Focus on keeping your core tight and your back straight throughout the movement. Practice slowly to maintain control.
Incline pike push-ups can be good for beginners. They help build shoulder and upper body strength. By doing them on an incline, you make the exercise easier than regular pike push-ups. Start with a low incline, like a sturdy bench or step, and focus on keeping your body straight. As you get stronger, you can lower the incline to increase the challenge.
Incline pike push-ups are great for building shoulder and upper chest strength. They help improve your balance and core stability. Doing them regularly can increase your shoulder flexibility and prepare you for more advanced exercises like handstand push-ups. They're also a good way to add variety to your workout routine.
