Pike Push-Up
StrengthPushBalance
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Body Part: Shoulders
Description
Pike Push Ups are a bodyweight exercise targeting the shoulders, triceps, and upper chest. This exercise mimics the overhead pressing movement and is performed in a pike position, which increases the load on the shoulders compared to regular push-ups.
How to Perform
- Begin in a downward dog position with your hands shoulder-width apart and your feet hip-width apart.
- Walk your feet closer to your hands to form an inverted V shape with your body.
- Keep your legs straight and your hips high, ensuring your back is flat.
- Lower your head towards the ground by bending your elbows, keeping them pointed outwards.
- Stop when your head is just above the ground, then push through your palms to extend your arms and return to the starting position.
- Maintain a neutral neck position throughout the movement.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- Focus on keeping your core engaged to maintain balance and stability.
- Ensure that your elbows are not flaring out excessively; they should be at about a 45-degree angle from your body.
- If you're new to this exercise, start with a smaller range of motion and gradually increase as you build strength.
- Keep your movements controlled and avoid bouncing at the bottom of the push-up.
- Practice proper breathing by inhaling as you lower yourself and exhaling as you push back up.
Common Mistakes
- Hands placed too far apart, reducing shoulder engagement.
- Elbows flaring out excessively, increasing strain on the shoulders.
- Not maintaining a straight line from hips to hands, leading to poor form.
- Allowing the head to drop too low, risking neck strain.
- Failing to engage the core, causing a loss of stability.
- Not controlling the descent, leading to a lack of muscle tension.
- Inadequate range of motion, limiting shoulder activation.
- Hips sagging, reducing effectiveness and increasing lower back strain.
- Feet positioned too close to hands, compromising balance and form.
- Rushing the movement, sacrificing control and precision.
Recommended Exercises
Explore exercises related to Pike Push-Up for shoulders training and similar movement patterns.
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