How To Do Pike Push Ups
Pike Push Ups are a great bodyweight exercise that targets the shoulders, triceps, and upper chest. This movement mimics an overhead press and helps build upper body strength. To perform them correctly, keep your core tight and maintain an inverted V shape throughout.
Step-by-Step Guide to Pike Push Ups
Starting Position
Begin with your hands shoulder-width apart on the floor. Keep your feet together and lift your hips high to form an inverted V. Your head should be between your arms, and your gaze should be towards your feet. Engage your core for stability.
Lowering Phase
Bend your elbows and lower your head toward the ground while keeping your hips raised. Bring the top of your head close to the floor without letting your back sag. Keep your elbows at a 45-degree angle to protect your shoulders.
Pushing Phase
Push through your palms to lift yourself back to the starting position. Keep your hips high and maintain the V shape. Squeeze your shoulder blades together to engage your upper back.
Finishing Position
Return to the starting position with your arms fully extended. Hold for a moment before starting the next rep. Maintain steady breathing—exhale as you push up and inhale as you lower down.
Pike Push Ups Workout Plan for All Levels
- Beginner: 3 sets of 5-8 reps, 1-2 minutes rest, 2-3 times per week.
- Intermediate: 4 sets of 8-12 reps, 1-2 minutes rest, 3-4 times per week.
- Advanced: 5 sets of 12-15 reps, 1-minute rest, 4-5 times per week.
Benefits of Pike Push Ups
- Builds shoulder strength and stability.
- Targets the triceps and upper chest.
- Improves upper body strength and endurance.
- Enhances core stability and balance.
- Prepares you for advanced moves like handstand push-ups.
Common Mistakes to Avoid
- Letting your hips sag: Keep them raised for proper form.
- Flaring elbows too wide: Maintain a 45-degree angle for shoulder safety.
- Not engaging the core: Tighten your core to support your body.
- Rushing reps: Perform each movement slowly and with control.
Follow these tips to master Pike Push Ups with proper form and efficiency.
FAQ About Pike Push Ups
Pike push-ups primarily target your shoulders, especially the front part. They also work your triceps, which are the muscles on the back of your upper arms. Additionally, your upper chest and core muscles get some exercise as they help stabilize your body during the movement. It's a great exercise for building shoulder strength.
To improve your form for pike push-ups, start by placing your hands shoulder-width apart on the ground. Keep your hips high and your body in an inverted V shape. Lower your head towards the ground by bending your elbows, keeping them close to your body. Focus on keeping your back straight and your core engaged. Practice slowly to maintain control and balance.
Yes, pike push-ups are great for building shoulder strength. They target the shoulders more than regular push-ups by shifting your body weight forward. This exercise also engages your core and upper back. Start with a few reps and focus on proper form to avoid injury. As you get stronger, you can increase the number of reps.
Scalable for All Levels
You can adjust difficulty by changing hand placement, elevating your feet, or shifting more weight onto your hands, making pike push-ups adaptable for progression.
Pike push-ups are great for building shoulder strength and stability. They target your shoulders, triceps, and upper chest. Doing them regularly can improve your balance and core strength. They also help prepare you for more advanced moves like handstand push-ups. Plus, they can be done anywhere, making them a convenient exercise option.
Learn More About Pike Push Ups
Shoulder Strength Development
Pike push-ups primarily target the shoulders, mimicking the mechanics of a handstand push-up, making them an excellent exercise for upper body strength.
Triceps and Upper Chest Activation
The vertical pressing motion engages the triceps and upper chest, helping to build pushing strength essential for more advanced bodyweight exercises.
Core and Stability Challenge
Keeping the hips elevated and body aligned requires core engagement, improving balance and stability while strengthening the midsection.
Scalable for All Levels
You can adjust difficulty by changing hand placement, elevating your feet, or shifting more weight onto your hands, making pike push-ups adaptable for progression.
