Pike Push-Ups are a calisthenics exercise that focuses on strengthening the shoulders, triceps, and upper chest. This bodyweight movement mimics the action of a shoulder press, making it an effective way to build upper body strength and stability without any equipment. The unique body positioning in Pike Push-Ups also engages the core and improves balance.
How to Perform:
- Begin in a downward dog position, with your hands placed slightly wider than shoulder-width apart and your feet together. Your hips should be lifted high, forming an inverted “V” shape with your body. Keep your head aligned between your arms and your gaze towards your feet.
- Engage your core by pulling your belly button towards your spine, keeping your back flat and your legs straight.
- Start the push-up by bending your elbows and lowering the top of your head towards the floor. Your elbows should flare out slightly to the sides as you descend.
- Lower yourself until your head is just above the ground or as close as your shoulder mobility allows, while maintaining control and keeping your hips elevated.
- Push through your hands to straighten your arms and lift your head back up, pressing your chest back towards your thighs to return to the starting position.
- Repeat the movement for the desired number of repetitions, maintaining a steady and controlled pace.
Tips:
- Keep your core tight and your hips high throughout the exercise to ensure proper form and to focus the work on your shoulders and triceps.
- Make sure your elbows don’t flare out too wide, as this can place unnecessary strain on your shoulders.
- Breathe in as you lower your body and breathe out as you push back up.
- Start with 2-3 sets of 8-12 repetitions, adjusting the number of reps as your shoulder strength improves.
Pike Push-Ups are an excellent exercise for targeting the shoulders and upper body, and they can be a great addition to any upper body or full-body workout routine. As you progress, you can increase the challenge by elevating your feet on a platform to further emphasize the shoulders, mimicking a handstand push-up.
