The pike push-up might not be as famous as the standard push-up or bench press, but don’t let that fool you—it’s an absolute gem for upper body strength and shoulder development. Ever tried to strengthen your shoulders without access to heavy gym equipment? The pike push-up could be just what you need. It’s challenging but rewarding, requiring nothing more than your bodyweight. But here’s the catch—it’s not just about brute strength. It also demands balance, coordination, and mobility.
Let’s be honest—if you’re aiming for exercises that mimic the mechanics of handstand push-ups, you’ll want to get familiar with pike push-ups first. They’re perfect for mastering that tricky overhead pressing motion with complete control over your bodyweight. Whether you’re a beginner looking to progress towards more advanced bodyweight movements or an experienced lifter wanting to add some spice to your routine, pike push-ups have got you covered.
In this guide, we’ll cover everything you need to know about pike push-ups. We’ll break down how to perform the exercise correctly, its many benefits, how to progress towards it, and even how to incorporate it into your workout routine for maximum gains. Let’s dive in!
Source: Nikola Murniece / UnsplashWhat Is a Pike Push-Up?
- The pike push-up is a bodyweight exercise that primarily targets the shoulders (deltoids), triceps, and upper chest.
- It involves positioning your body in a downward dog-like pose, creating a “V” shape, and pressing your upper body towards the ground while keeping your legs relatively straight.
- This exercise is one of the best bodyweight alternatives to traditional overhead pressing movements, focusing on vertical pressing strength.
- Pike push-ups are a stepping stone towards more advanced exercises like handstand push-ups.
If you’ve never seen one in action, picture this: you’re bent over in an inverted “V” shape, hands on the ground, and your feet planted firmly behind you. From there, you lower your head down, almost touching the ground, then push back up. Sounds simple? It’s much harder than it looks, but once you master it, the benefits are fantastic.
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Benefits of the Pike Push-Up
The pike push-up might not get as much attention as some other exercises, but it delivers a surprising range of benefits, especially for those interested in building shoulder and upper body strength. Let’s explore some of the most significant perks:
- Strengthens Shoulders and Upper Body: This move places a heavy emphasis on the deltoids (shoulders) and triceps, making it excellent for shoulder development without requiring any weights.
- Improves Core Stability: Holding the pike position requires your core to be engaged the entire time, helping to build stability and strength in the midsection.
- Enhances Mobility and Flexibility: The pike position requires hamstring and shoulder flexibility, which improves the more you practice the movement.
- Progression to Handstand Push-Ups: If handstand push-ups are your goal, the pike push-up is one of the best foundational exercises to work on first.
- No Equipment Needed: One of the best things about the pike push-up is that it’s a bodyweight exercise, so you can do it anywhere—no fancy gym equipment needed!
- Improves Body Awareness: The position of the pike push-up forces you to control your body while upside-down, improving coordination and proprioception (your awareness of where your body is in space).
How to Perform a Perfect Pike Push-Up
Now that you’re sold on the benefits, let’s get down to the nitty-gritty of how to do the pike push-up properly. Form is everything here, so follow these steps carefully:
- Start in a Plank Position: Begin by getting into a standard plank position, with your hands directly under your shoulders and your feet hip-width apart.
- Lift Your Hips: Push your hips up and back towards the ceiling, creating an inverted “V” shape with your body. Your hands should stay shoulder-width apart, and your legs as straight as possible, though a slight bend in the knees is okay if your hamstrings are tight.
- Engage Your Core: Keep your core tight to prevent sagging or arching in your lower back. Your body weight should shift slightly towards your shoulders and arms.
- Lower Down: Slowly lower your head down towards the ground by bending your elbows. Keep your elbows flaring out to the sides slightly, but not excessively.
- Press Back Up: Once your head is just above the floor (or as low as you can go while maintaining form), press through your palms to push your body back up into the starting position.
- Repeat: Continue lowering and pressing for your desired number of repetitions.
Key Form Tips:
- Keep your head neutral—don’t strain your neck by looking too far forward or downward.
- Engage your core and glutes to prevent arching your lower back.
- Make sure you’re pressing straight up, not forward, to target the shoulders effectively.
Progressions for the Pike Push-Up
For many people, jumping straight into pike push-ups might be a bit too challenging, especially if you’re new to bodyweight exercises. That’s okay! There are several ways to progress towards full pike push-ups:
1. Incline Pike Push-Ups
- Start by placing your hands on an elevated surface (like a bench or step) and perform the same movement. This reduces the amount of bodyweight you’re pressing and makes the exercise easier.
2. Kneeling Pike Push-Ups
- Perform the movement with your knees on the ground to reduce the load on your shoulders and arms. It’s similar to the “knees down” version of regular push-ups.
3. Pike Push-Ups Against a Wall
- Position yourself with your feet pressed against a wall for support. This gives you extra stability, which can be especially useful as you develop strength and balance.
4. Elevated Feet Pike Push-Ups
- Once you’ve mastered regular pike push-ups, try elevating your feet on a chair or bench. This increases the difficulty by shifting more of your body weight onto your arms.
5. Handstand Push-Up Progressions
- When you’re comfortable with elevated pike push-ups, start practising freestanding or wall-assisted handstand push-ups. The pike push-up is an excellent transition towards mastering handstands!
How to Incorporate Pike Push-Ups into Your Workout Routine
Whether you’re using pike push-ups as a primary movement or an accessory, it’s important to structure your workout to get the most out of it. Here’s a suggested way to integrate pike push-ups into your routine, depending on your fitness level.
For Beginners:
- Sets: 2–3
- Reps: 6–8
- Rest: 60 seconds between sets
- Frequency: 2–3 times per week as part of an upper body workout.
You might also want to include other bodyweight exercises like regular push-ups, dips, or planks to build a well-rounded strength base.
For Intermediate Level:
- Sets: 3–4
- Reps: 8–12
- Rest: 45 seconds between sets
- Frequency: 2–3 times per week, in combination with overhead presses or pull-up variations for upper body development.
Intermediate practitioners should start playing with more advanced variations like elevated pike push-ups to continue making progress.
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For Advanced Level:
- Sets: 4–5
- Reps: 12–15 or more
- Rest: 30 seconds between sets
- Frequency: 2–4 times per week, possibly using it as a finisher for shoulder or upper body days.
At this point, you should be incorporating harder progressions, such as feet-elevated pike push-ups or working on handstand push-ups, depending on your goals.
Common Mistakes to Avoid
Just like any exercise, improper form or technique in the pike push-up can lead to inefficiency or injury. Be mindful of these common mistakes:
- Not Lifting the Hips Enough: If your hips aren’t high enough, you’ll end up doing more of a regular push-up rather than targeting your shoulders.
- Elbows Flared Too Wide: While it’s okay to have a slight flare, excessive flaring of the elbows puts too much strain on the shoulder joints.
- Sagging in the Lower Back: This is often caused by a lack of core engagement. Make sure you’re tightening your core throughout the entire movement to keep your spine neutral.
- Lack of Control: Don’t rush through the reps. Focus on slow, controlled movement to ensure you’re using the right muscles.
Conclusion
Pike push-ups might not be the most glamorous exercise, but they pack a powerful punch when it comes to shoulder and upper body strength. They’re great for improving overhead pressing power, core stability, and body awareness. And the best part? You don’t need any equipment—just your body and a bit of determination!
If you’re looking to develop strong shoulders and transition towards more advanced bodyweight movements like handstand push-ups, the pike push-up should be a staple in your workout routine. With the progressions and tips outlined here, you can start mastering this movement no matter your current fitness level.
So, the next time you’re thinking about skipping shoulders or feel like mixing up your workout routine, remember: the pike push-up is right there, waiting to challenge you! And hey, you might even surprise yourself with how quickly you progress. Just keep at it!
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This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.