pike push up They are an excellent exercise to develop your shoulders and core strength. It will give you a solid vertical push and if you’re looking to build strength for advanced skills then this is your new go-to exercise. A different challenge for push-up lovers.
The main muscles that are worked when you do pike push ups are the anterior deltoids, the
triceps, pectoralis major, trapezius, and serratus anteriorr. Secondary muscles that will also be activated are the rectus abdominis, obliques, quadriceps, and glutes. More than complete.
How to do pike push ups right
It starts on a p
Plank position with arms shoulder-width apart and the shoulders stacked over the wrists. Squeeze your core and glutes to make sure your body is in a straight line. Next, engage your core and slowly walk your feet toward your hands.
As you do this, your hips will rise and your body should form a
kind of inverted V between your torso and your legs. Your head will be in your arms. Keep your arms and legs as straight as possible and stay on your toes. Then, inhale, lean forward, and slowly lower yourself, bending your elbows, keeping them close to your torso.
your forehead should
gently touch the ground at the point between your hands and above the line formed by your fingers. While keeping your core and legs engaged, exhale and push back up to the starting position. You will push overhead and shrug your shoulders up to complete each rep, tucking your ears between your shoulders. This will ensure a full range of motion, which is helpful for building strength, flexibility, and size in the shoulders.
There are several keys for the technique to be perfect:
keep your arms and legs as straight as possiblelower until your forehead touches the ground, engage your core and legs throughout the movement, and keep the scapular raised in the starting position and lowered during the downward phase.
Beginners should try to do
2-3 slow and controlled repetitions, with 4 series, for 2 or 3 times a week. If you have an intermediate level, it is interesting to do 4 to 10 repetitions, with 4 series, 2 to 3 times a week. Advanced level women should perform 10 or more repetitions, with 4 series, also 2 or 3 times a week.
The benefits of pike push ups
Pike push ups are a progression from traditional push ups and demand more of your shoulder muscles. You put more weight on your shoulders and triceps when you push back, since your body will be in an inverted V-shaped position. In addition, you will create
deltoid hypertrophy using only your body weight. By strengthening the muscles around the shoulders, the joint around the shoulder becomes firmer.
This exercise is
tremendous for the core. As you walk with your feet in a pick stance, your core will contract to prevent your body from rolling forward. This means that your proprioceptive muscle fibers will be constantly put to work during this movement, which improves your balance and stability.
you are going to develop
a lot of strength in the shoulders for hand balance, as well as vertical push power for push-ups. Like the handstand, you’ll put more load on your upper body and shoulders. Another major benefit is that you don’t need to hold a handstand, so it’s great for beginners.
If your goal is to be able to hold a perfect handstand or
improve strength and endurance in the shoulders and core necessary for everyday functional movements, pike push ups are a great option. This bodyweight exercise requires no equipment and will build upper body strength in the shoulders and core. Doing them twice a week is a great starting point, and once you master them, you can progress to higher pushups.