Pike Push-up
The Pike Push-up is an excellent exercise that targets the shoulders, upper back, and triceps. It is a variation of the traditional push-up that places extra emphasis on the shoulders, making it an excellent choice for anyone looking to improve their shoulder strength and shape.
Execution
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1
Begin in a high plank position with your hands slightly wider than shoulder-width apart.
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2
Lift your hips up and back so that your body forms an inverted V shape.
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3
Make sure your head is positioned between your arms, with your gaze directed toward your feet.
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4
Slowly bend your elbows and lower your head toward the floor.
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5
Push yourself powerfully back to the starting position.
Benefits
- Improves shoulder strength and mobility.
- Helps build a strong upper back and triceps.
- May help improve posture by strengthening the back muscles.
- No equipment is needed, making it a convenient exercise you can do anywhere.
Common Mistakes
- ! Going too deep: This can lead to shoulder overload. Make sure you maintain control and do not go beyond your comfort zone.
- ! Elbows too wide: This can place unnecessary stress on the shoulders. Keep your elbows in a natural position close to your body.
- ! Back not straight: An arched or rounded back can lead to back pain. Focus on maintaining a strong, straight back throughout the exercise.
Primary Muscles
This exercise primarily trains the deltoids (shoulders) and triceps, and to a lesser extent the upper back muscles. It is an excellent way to build strength and stability in these areas.
Possible Alternatives
- Elevated Pike Push-up: Place your feet on an elevated surface to increase the intensity.
- Wall Walks: Another exercise that trains the shoulders and upper back, in which you walk your feet up a wall.
- Handstand Push-up: For more advanced athletes, this is an excellent way to further increase the intensity.
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