Instructions:
- 1Position your body in an upside-down 'V' shape with hands on the parallettes
- 2Lower your head towards the ground while maintaining the 'V' shape
- 3Push back up until your arms are fully extended, keep your legs and spine straight
- 4Repeat for the desired number of repetitions
Tips:
- Keep your core tight throughout the exercise to protect your lower back
- Don’t let your head go past your arms at the bottom of the movement to protect your shoulders
- Performing the exercise from a deficit increases the range of motion
- Don't rush the movement, control both the descent and ascent
Elevated Pike Push-up from Deficit with Parallettes
The elevated pike push-up from deficit with parallettes is an advanced bodyweight exercise that primarily targets the shoulders, offering a unique challenge to build strength and stability. It can also be alternatively referred to as the deficit pike push-up or simply the pike push-up. This exercise is particularly beneficial for those looking to enhance their shoulder strength and improve their overall upper body workout routine.
Benefits
- Increases shoulder strength and stability.
- Improves functional strength for various bodyweight movements.
- Enhances core stability and control.
How to Perform the Elevated Pike Push-up
To execute this exercise, follow these steps:
- Start in a downward dog position with your feet elevated on a surface.
- Place your hands on the parallettes, ensuring your shoulders are above your wrists.
- Lower your head towards the ground, keeping your elbows tucked in.
- Push back up to the starting position while engaging your shoulders and core.
Tips for Success
- Begin with a lower elevation to master the movement before increasing the height.
- Focus on form over quantity—maintaining proper technique will yield better results.
- Incorporate progressive overload by increasing the number of repetitions or adjusting the incline.
As you incorporate the elevated pike push-up from deficit with parallettes into your workout, always listen to your body and ensure you're performing the exercise safely and effectively. This challenging movement will not only add variety to your routine but also significantly enhance your shoulder development and overall upper body strength.