Pike Push-Up
The Pike Push-Up is a challenging variation of the traditional push-up that targets the shoulders, upper back, and triceps. This exercise is unique because it emphasizes the shoulders and is ideal for building strength and stability in the upper-body muscles.
Execution
-
1
Begin in a high plank position with your hands shoulder-width apart.
-
2
Lift your hips up and back so that your body forms an inverted V shape.
-
3
Ensure that your head is positioned between your arms, looking toward your feet.
-
4
Slowly bend your elbows and lower your head toward the floor.
-
5
Push yourself powerfully back to the starting position.
Benefits
- Improves shoulder strength and stability.
- Helps build a strong upper back and triceps.
- Can be performed anywhere without the need for equipment.
Common Mistakes
- ! Going too deep: This can lead to overloading the shoulders. Make sure you maintain control.
- ! Elbows too wide: Keep your elbows at an angle of approximately 45 degrees relative to your body to prevent injuries.
- ! Back not straight: It is important to keep your back straight and your core engaged to maximize the effectiveness of the exercise.
Primary Muscles
This exercise primarily targets the deltoids (shoulders) and triceps, and to a lesser extent the upper chest muscles and upper back.
Possible Alternatives
- Elevated Pike Push-Up: Place your feet on an elevation to increase the intensity.
- Wall Walks: Another exercise that improves shoulder strength and stability.
- Handstand Push-Up: For more advanced athletes, an excellent way to further develop shoulder strength.
Run your fitness business with more structure
- Planning, member management and coaching in one platform
- Built for coaches, studios and gyms
- Fewer separate tools, more overview
