What is Pike Push Up?

Pike push up is a bodyweight exercise that primarily targets the shoulders and upper body muscles. It involves starting in a downward-facing dog position with your hips elevated and your body forming an inverted V shape. From this position, you lower your head towards the ground by bending your elbows while keeping them close to your sides. Then, you push yourself back up into the starting position.

While it may seem similar to a traditional push up, pike push up requires more strength and stability from the core as well as a greater range of motion from the shoulders.

Applications of Pike Push Up

Pike push ups have various applications in different fitness contexts. Here are some examples:

– As a standalone exercise: You can incorporate pike push ups into your regular workout routine for overall upper body strengthening.

– In yoga: Pike push ups are often used in yoga sequences to build upper body strength and flexibility.

– In calisthenics: Calisthenics enthusiasts use pike push ups as part of their training for advanced skills like handstands.

– In physical therapy: Pike push ups can be prescribed by physical therapists to help patients with shoulder injuries or imbalances.

Benefits of Pike Push Up

1. Builds upper body strength

As mentioned earlier, pike push up primarily targets the shoulders but also engages muscles in the chest, arms, and core. Regularly incorporating this exercise into your routine can help you build strength in these areas.

2. Increases shoulder stability

The inverted V position in pike push up requires a stable and engaged core to maintain balance. This, in turn, helps to improve shoulder stability and prevent injuries.

3. Improves range of motion

Pike push ups require a greater range of motion from the shoulders compared to traditional push ups. Over time, this can lead to increased flexibility and mobility in the shoulders.

4. Challenges the core muscles

Maintaining the inverted V position while performing pike push ups requires significant engagement of the core muscles, making it an effective exercise for building a strong and stable core.

5. Can be done anywhere

One of the best things about pike push ups is that they can be done anywhere without any equipment – all you need is a flat surface.

Challenges of Pike Push Up

While there are numerous benefits to pike push ups, they do come with their fair share of challenges. Here are some common difficulties people may face when attempting this exercise:

1. Requires upper body strength

Since pike push ups primarily target the shoulders and upper body muscles, individuals with weaker upper body strength may find them challenging at first.

2. May cause strain on wrists

Individuals with wrist injuries or weaknesses may experience discomfort or strain while performing pike push ups. In such cases, it is recommended to modify the exercise by using dumbbells or parallettes for support.

3. Can be difficult for beginners

Pike push up is considered an advanced exercise and may not be suitable for beginners who are just starting their fitness journey.

Actionable Advice

If you are interested in incorporating pike push up into your workout routine, here are some tips for getting started:

1. Warm-up properly: Before attempting any new exercise, it’s essential to warm-up your muscles to prevent injury. A good warm-up for pike push ups could include shoulder rotations, arm circles, and a few sets of traditional push ups.

2. Start with modifications: If you are new to pike push ups or find them challenging, start by modifying the exercise. You can do this by using a stability ball or an elevated surface (like a bench) to reduce the angle of your body.

3. Focus on proper form: It’s crucial to maintain proper form while performing pike push ups to prevent injury and maximize the benefits. Keep your core engaged, elbows close to your sides, and lower yourself slowly and controlled.

4. Listen to your body: As with any exercise, it’s essential to listen to your body and not push yourself beyond your limits. If you experience pain or discomfort, stop and modify the exercise or seek professional advice.

In conclusion, pike push up is a highly effective exercise that can yield significant results in terms of strength and muscle definition. However, it is crucial to approach it with caution and listen to your body’s limitations. With proper form, consistency, and gradual progression, pike push ups can be an excellent addition to your fitness routine. So why not give them a try? Your shoulders will thank you!

What is Pike Push Up?

What is Pike Push Up?