Instructions:
- 1Place your hands shoulder-width apart on the floor and form an inverted V-shape with your body while keeping your back, arms, and legs straight.
- 2Lower yourself by taking your head between your hands while bending your arms.
- 3As your head reaches near the floor, raise it back to the initial position by straightening your arms.
Tips:
- Keep your back straight and avoid slouching.
- Keep your hands ahead of your shoulders on the floor.
- Maintain a smooth breathing pattern.
Pike Push Up: An Effective Upper Body Exercise
The pike push up is a challenging and effective exercise that targets the upper body, particularly the shoulders and triceps. This bodyweight movement is often included in various workout routines, such as CrossFit programs, due to its ability to build strength and muscle endurance.
Muscles Worked
When performing the pike push up, the primary muscles engaged include:
- Shoulders: Deltoids are heavily recruited, helping to build upper body strength.
- Triceps: These muscles assist in lowering and pushing the body back up.
- Chest: The pectoral muscles are also activated, contributing to overall upper body strength.
Proper Form for Pike Push Ups
To maximize the benefits of the pike push up, it's essential to maintain proper form:
- Start in a downward-facing dog position, with your hips raised and hands shoulder-width apart.
- Ensure your head is between your arms, forming a straight line from hips to head.
- Bend your elbows to lower your head toward the ground.
- Push through your hands to lift your body back to the starting position.
Progressions and Alternatives
If you’re new to this exercise or find it too challenging, consider trying modifications such as:
- Kneeling Pike Push Ups: Perform the exercise from a kneeling position to reduce the load.
- Incline Pike Push Ups: Use a sturdy surface to raise your hands, making the movement easier.
Benefits of Pike Push Ups
The pike push up offers numerous benefits:
- Improves upper body strength and stability.
- Enhances shoulder mobility and control.
- Can be easily modified to accommodate beginners or advanced athletes.
Conclusion
Incorporating the pike push up into your routine can significantly enhance your strength training regimen. Whether you’re a beginner or more experienced, this exercise can help you develop the critical muscles of the upper body. Be sure to practice good form and explore progressions or alternatives to match your fitness level.