How To Do Straddle Pike Push Ups
Straddle Pike Push Ups are a challenging bodyweight exercise that targets the shoulders, triceps, and core. This exercise requires you to maintain a pike position while performing push-ups, which increases the intensity and engages your upper body more effectively. Ensure you keep your body in a straight line and your core tight throughout the movement for optimal form and safety.
Step-by-Step Guide to Properly Execute Straddle Pike Push Ups
Starting Position
Begin by sitting on the floor with your legs spread wide in a straddle position. Place your hands on the ground slightly wider than shoulder-width apart, fingers pointing forward. Your body should form an inverted V shape, with your hips raised and your head between your arms.
Lowering Phase
Bend your elbows to lower your head towards the ground while keeping your legs and hips elevated. Focus on maintaining a straight line from your hips to your shoulders. Keep your elbows tucked in close to your body to protect your shoulders.
Pushing Phase
Once your head is just above the ground, push through your palms to raise your body back to the starting position. Engage your core and keep your legs straight throughout the movement. Ensure that your hips do not sag or rise too high.
Finishing Position
Return to the starting position, ensuring your body remains in the pike position. Hold for a moment before repeating the movement. Focus on controlled movements rather than rushing through the reps to maintain proper form.
Straddle Pike Push Ups Workout Plan for All Levels
- Beginner: 3 sets of 5-8 reps, 60 seconds rest, 2 times per week.
- Intermediate: 4 sets of 8-12 reps, 45 seconds rest, 3 times per week.
- Advanced: 5 sets of 12-15 reps, 30 seconds rest, 4 times per week.
What Are The Benefits Of Straddle Pike Push Ups
- Strengthens shoulders and triceps.
- Improves core stability and strength.
- Enhances overall body control and balance.
- Builds up towards more advanced movements like handstand push-ups.
Common Mistakes to Avoid
- Letting hips sag: Keep your hips elevated to maintain proper form.
- Flaring elbows: Keep elbows close to your body to protect your shoulders.
- Rushing through reps: Focus on controlled movements for better results.
- Not engaging the core: Keep your core tight to stabilize your body throughout the exercise.
Follow these steps and tips to master Straddle Pike Push Ups with proper form and efficiency.
FAQ About Straddle Pike Push Ups
Straddle pike push-ups primarily work your shoulders, especially the front part, and your triceps, which are the muscles on the back of your upper arms. They also engage your chest and upper back muscles. Additionally, your core muscles, including your abs and lower back, help stabilize your body during the movement.
To improve your form for straddle pike push-ups, start by spreading your legs wide apart in a straddle position. Keep your hands shoulder-width apart on the ground. Focus on keeping your hips high and your back straight. Lower your head towards the ground by bending your elbows, then push back up. Practice slowly to maintain control and balance.
Yes, straddle pike push-ups are good for building shoulder strength. This exercise targets your shoulders, upper chest, and triceps. By keeping your body in a pike position, you put more weight on your shoulders, making them work harder. Start slowly and focus on proper form to avoid injury and gradually increase your strength.
When doing straddle pike push-ups, avoid these mistakes: 1. Letting your elbows flare out too much. Keep them closer to your body.2. Not engaging your core. Tighten your abs to maintain balance.3. Arching your back. Keep your spine straight to prevent strain.4. Rushing the movement. Go slow to maintain control and form.
