Instructions:
- 1Stand tall and then lean forward to place your hands on the floor.
- 2Raise your hips and make an inverted V-shape while keeping your legs and arms straight.
- 3Lower your elbows to the floor and take yourself towards your hands.
- 4Hold for a while, return to the initial position, and repeat.
Tips:
- Keep your back straight and avoid bending your neck.
- Bear your weight on your hands and toes.
- Maintain s smooth breathing pattern.
Pike Push: A Comprehensive Guide to This Upper Body Exercise
The Pike Push is a fantastic upper body exercise that focuses primarily on the shoulders and upper chest. Often referred to as the Pike Push Up, this move not only targets the deltoids but also engages the triceps and upper back, making it a staple in many workout routines, including CrossFit.
Benefits of the Pike Push Up
- Strength Development: The Pike Push is an excellent way to build strength in the shoulders and arms, making it a beneficial addition to any strength training program.
- Improved Shoulder Stability: Regularly performing this exercise can enhance shoulder stability, which is crucial for various athletic activities.
- Core Engagement: This movement also activates the core, helping improve overall posture and stability during various lifts.
Pike Push Up Form
To perform the Pike Push Up correctly, start in a downward dog position with your hips elevated. Your head should align with your arms. Lower your head towards the ground by bending your elbows, then push back up to the starting position. Maintaining proper form is essential to maximize effectiveness and minimize the risk of injury.
Muscles Worked
This exercise specifically targets the following muscle groups:
- Deltoids
- Triceps
- Upper Pectorals
- Upper Back Muscles
Progression and Alternatives
If you're looking to progress your Pike Push Up, consider elevating your feet on a bench or trying a more advanced variation such as the Handstand Push Up. For those seeking alternatives, the standard Push Up or Decline Push Up can serve as effective substitutes while still targeting similar muscle groups.
Incorporating the Pike Push Up into your workout routine can yield significant gains in upper body strength and stability. Whether you're a beginner or an advanced athlete, this exercise can be scaled to suit your fitness level, making it a versatile option for anyone looking to enhance their training regimen.
For visual learners, a Pike Push Up GIF can be a helpful resource to ensure proper execution. With consistent practice and attention to form, the benefits of the Pike Push will soon manifest in improved strength and performance.