Pike Push up
Step by step
How to perform
- Bend your elbows to lower your head towards the ground, keeping your hips high and your head aligned with your spine.
- Push back up to the starting position, using your shoulders and arms, while maintaining the pike position.
- Ensure to keep your core engaged throughout the movement to stabilize your body.
- Repeat this process for the number of repetitions you're aiming for, ensuring to keep your form correct throughout.
Overview
About this exercise
The Pike Push Up is a challenging upper body exercise that targets the shoulders, chest, and upper back, making it an excellent workout for those looking to enhance upper body strength and stability. This exercise is suitable for individuals at an intermediate or advanced fitness level due to its intensity and the level of balance required. People may opt for Pike Push Ups not only for their effectiveness in muscle building and toning, but also for their ability to improve posture, increase functional strength, and enhance body control.
Coaching cues
Form tips
As you lower your body, aim to bring the top of your head down towards the ground, not your nose or forehead. This ensures that you're engaging the correct muscles in your shoulders and upper back. A common mistake is to look forward or up during the push up, which can strain your neck.
When lowering yourself, your elbows should be bending backwards, not flaring out to the sides. This helps to engage your triceps and shoulders properly and reduces the risk of shoulder injuries.