Pike Push-up
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Overview:
The Pike Push-up is a challenging bodyweight exercise that primarily targets the shoulders, upper back, and core, offering a comprehensive upper body workout. It's an excellent choice for fitness enthusiasts at an intermediate or advanced level, aiming to increase upper body strength and stability. People may want to incorporate Pike Push-ups into their routine not only for its muscle-building benefits but also for its effectiveness in enhancing balance, posture, and functional fitness.
Table of Contents
Instructions
Step-by-step guide:
- Lift your hips up into the air so your body forms an inverted V shape, also known as the pike position. Your hands and feet should stay where they are, and your head should hang down between your shoulders.
- Lower your upper body towards the floor by bending your elbows, while keeping your legs and hips stationary. Your head should move forward a bit, coming to a point just in front of your hands.
- Push your body back up to the starting pike position by straightening your arms, using your shoulders and upper body strength.
- Repeat these steps for the desired number of repetitions, ensuring to maintain proper form throughout.
Exercise Tips:
- **Maintain a Straight Back**: When performing the pike push-up, it is crucial to keep your back straight and not rounded. A common mistake is to hunch the back, which can strain the muscles and lead to injury.
- **Controlled Movements**: Avoid rushing through the movement. Lower your body in a slow and controlled manner, then push back up to the starting position. This will engage the muscles effectively and reduce the risk of injury.
- **Keep Head in Neutral Position**: Do not tuck your chin into your chest or strain your neck upwards. Keep your gaze towards the feet to maintain a neutral neck alignment.
- **Don’t Flare Your Elbows**: Keep
FAQ
Can beginners do the Pike Push-up ?
Yes, beginners can do the Pike Push-up exercise, but it might be challenging as it requires a certain level of upper body strength and flexibility. It's recommended to start with basic push-ups and gradually progress to more advanced variations like the Pike Push-up. Always remember to maintain proper form to avoid injury. It may be beneficial to have a trainer or fitness professional guide you through the exercise initially.
What are common variations of the Pike Push-up ?
- One-Legged Pike Push-Up: This version requires you to lift one leg off the ground while performing the exercise, which enhances balance and core strength.
- Wide-Hand Pike Push-Up: In this variation, you position your hands wider than shoulder-width apart to target different muscle groups in your shoulders and chest.
- Close-Hand Pike Push-Up: Here, you place your hands closer together, which puts more emphasis on your triceps.
- Pike Push-Up with a Stability Ball: This involves placing your feet on a stability ball during the exercise, increasing the challenge to your balance and core strength.
What are good complementing exercises for the Pike Push-up ?
- Dive Bomber Push-ups: This exercise is similar to Pike Push-ups but adds a dynamic movement that enhances flexibility and strength in the shoulders and upper body. This can help increase the range of motion and strength needed for Pike Push-ups.
- Forearm Planks: Forearm planks work on your core stability and shoulder strength, which are essential for maintaining proper form during Pike Push-ups. By strengthening these areas, you can hold the pike position more effectively and for a longer duration.
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