Pike Push-up

Pike Push-up Overview

The Pike Push-Up is a bodyweight exercise that targets the chest, shoulders, and upper body. As a stepping stone to mastering handstand push-ups, it’s a versatile move suitable for all fitness levels. This exercise requires no equipment, making it perfect for at-home workouts

How to Perform the Pike Push-Up

Setup

1. Start in Downward Dog
   • Begin in a high plank position with your hands shoulder-width apart and feet hip-width apart.
   • Lift your hips toward the ceiling to form an inverted “V” shape.
2. Adjust Your Position
   • Walk your feet closer to your hands to increase the pike angle.
   • Your arms should align with your ears, and your heels can stay slightly lifted if needed.

Execution

1. Lower Your Body
   • Bend your elbows to lower your head toward the ground, keeping your spine neutral.
   • Stop when your head is just above the floor or mat.
2. Push Back Up
   • Press through your palms to extend your arms, returning to the starting position.
3. Repeat
   • Perform the desired number of repetitions with controlled movements.

Tips for Proper Form

• Engage Your Core: Prevent your lower back from sagging.
• Control Your Descent: Avoid letting your head slam into the ground by moving slowly.
• Neutral Spine: Keep your neck in line with your spine throughout the exercise.
• Elbow Position: Keep elbows at a 45-degree angle relative to your body.
• Breathing: Inhale as you lower and exhale as you push up.

Common Mistakes

1. Hips Too Low: Dropped hips reduce shoulder engagement and proper form.
2. Overloading the Neck: Avoid straining your neck by keeping it aligned with your spine.
3. Flared Elbows: Keep elbows tucked slightly to prevent undue stress on the shoulders.
4. Rushing the Movement: Focus on controlled reps to maximize muscle activation.

Benefits of the Pike Push-Up

1. Builds Shoulder Strength

One of the primary benefits of pike push-ups is their ability to target the shoulders, particularly the anterior deltoids (front of the shoulders). This exercise mimics the mechanics of a shoulder press, making it a great bodyweight alternative for developing powerful shoulders.

2. Upper Body Engagement

The pike push-up activates a range of upper body muscles, ensuring a well-rounded workout:

• Chest (Pectoralis Major): Contributes to the pressing motion, especially in the upper fibers.
• Triceps: Assist in the upward phase, improving arm strength and definition.
• Upper Back (Trapezius and Stabilizers): These muscles work to maintain balance and control throughout the movement.

3. Progression to Advanced Skills

The pike push-up is not just an endpoint; it’s a gateway to more challenging movements, including:

• Handstand Push-Ups: Builds the shoulder strength and balance necessary for this advanced calisthenics move.
• Planche Training: A foundational exercise for body control and stability.
• Overhead Strength: Prepares the shoulders for weighted overhead lifts, such as military presses and snatches.

3. Accessibility and Versatility

• No Equipment Required: Perform it anywhere, whether at home, in the gym, or outdoors.
• Scalable Difficulty: Adjust the intensity by elevating your feet, changing the angle, or incorporating pauses at the bottom of the movement.
• Time-Efficient: A few sets of pike push-ups deliver maximum benefits in minimal time.

How to Incorporate Into Your Routine

• Shoulder Day: Perform alongside overhead presses or lateral raises.
• Bodyweight Training: Include in calisthenics circuits or as part of a home workout.
• Strength Progressions: Use to build strength for handstand push-ups.

Pike Push-up Muscles Worked