Pike Push Up. How-to, proper form and tips
This form of push-up focus on shoulder strength, and serves as hand-stand preparation. Both Elbows and shoulder are highly involved in this exercise, and upper back engaged.
Video demonstration
(excerpt from 'The Pike Push-Up Tutorial'
by Global Bodyweight Training)
How to and step by step instructions:
- Start on a regular push-up position, arms below your shoulder, legs and arms straight.
- Walk a little with your feet, bringing them closer to your hands. Pull your hips up, making a V-shape. This is the start position.
- Bend your elbows away from your body, allowing the head to nearly touch the ground in between your hands.
- Inhale while going down.
- Straighten your elbows and arms again, returning to the original V-shape we started with.
- Exhale while going up.
Hints & tips:
- Warm-up before starting.
- The more accentuated the V position, harder the exercise. Keep core and glutes engaged.
Benefits:
- Stronger Upper body.
- Good preparation for the handstand and pull-up.
Counting & gamification:
- Perform 2 or 3 series of 10 on your upper-body day.
- Include in your series of daily push-up to ensure regularity.
- Count repetitions in a long period, say month or trimester.
Muscles worked and body parts involved:
Primary muscles: Shoulder, Triceps, Chest
Secondary muscles: Biceps, Quads
Other names
The exercise can be found with other names. Examples are:
- Pike Push Up
- Shoulder Push Up
- Inverted Shoulder Push Up
- Pike Press Up
