How to Perform Pike Push-Ups

How to Perform Pike Push-Ups

Instructions:

1. Setup: Start in a standard push-up position with your hands placed shoulder-width apart on the floor and your feet together. Lift your hips toward the ceiling to create an inverted “V” shape with your body. Keep your arms and legs straight, and align your head between your arms.
2. Starting Position: Shift your weight slightly forward so your shoulders are above your hands. Your body should remain in the inverted “V” shape throughout the movement.
3. Execution: Bend your elbows and lower your head toward the floor, leading with the crown of your head. Keep your elbows flared outward slightly as you descend.
4. Pressing Up: Push through your palms to straighten your arms, returning to the starting position. Focus on engaging your shoulders during the upward motion.
5. Repetitions: Perform the desired number of repetitions with a controlled motion and focus on proper form.

 

Tips: 

• Keep your core tight to maintain the inverted “V” shape.
• Exhale as you push up and inhale as you lower down.
• Adjust the width of your hand placement to find the most comfortable and effective position.
• If full pike push-ups are too challenging, elevate your hands on a sturdy surface or reduce the depth of your push-up.

 

 

Pike Push-Ups: Building Shoulder Strength and Control

 

Benefits of Pike Push-Ups

1. Shoulder Focus: Pike push-ups emphasize the deltoid muscles, particularly the anterior deltoids, making them a great exercise for shoulder strength and definition.
2. Improved Upper Body Stability: This exercise requires coordination and stability in the shoulders, arms, and core, enhancing functional strength.
3. Progression Toward Handstand Push-Ups: Pike push-ups are an excellent preparatory exercise for developing the strength and control needed for advanced movements like handstand push-ups.
4. Convenience: As a bodyweight exercise, pike push-ups require no equipment and can be performed anywhere.

 

Targeted Muscles

Pike push-ups emphasize the following muscle groups: 

– Deltoids (Shoulders): Primary movers during the pushing phase.

– Triceps Brachii: Assist with elbow extension during the movement.

– Trapezius: Stabilizes the shoulders and supports the overhead pressing motion.

– Core Muscles: Engage to maintain the inverted “V” shape and provide stability.

 

Variations for Different Levels

• Beginner: Perform pike push-ups with your hands elevated on a sturdy surface or reduce the depth of the push-up.
• Intermediate: Execute the standard pike push-up with a focus on slow, controlled movement.
• Advanced: Progress to elevated pike push-ups with your feet on a raised platform or transition into full handstand push-ups.

Downsides of Pike Push-Ups

• Wrist and Shoulder Strain: The angle of the movement can place stress on the wrists and shoulders. Using push-up bars or padding can alleviate discomfort.
• Flexibility Requirements: Limited hamstring or shoulder flexibility can make it challenging to maintain the proper inverted “V” shape. Warm up thoroughly to improve flexibility.
• Higher Difficulty: Pike push-ups require significant upper body strength and coordination, making them challenging for beginners. Progress gradually to avoid strain.

 

Compound vs. Isolation Exercise

Pike push-ups are a compound exercise, engaging multiple muscle groups, including the shoulders, triceps, and core. Unlike isolation exercises like lateral raises, this movement builds functional strength and improves overall upper body stability.

 

Conclusion

Pike push-ups are an effective bodyweight exercise for building shoulder strength, stability, and control. This versatile movement can be adapted to suit different fitness levels and serves as a stepping stone toward more advanced exercises like handstand push-ups. Whether incorporated into a strength or calisthenics routine, pike push-ups are an excellent addition to enhance upper body endurance and overall functional fitness.