Pike Push Up
The pike push-up is a challenging bodyweight exercise that targets the shoulders and triceps, serving as a progression towards movements like the handstand push-up. It's ideal for those with good pressing strength looking to develop more shoulder strength and stability, as well as improve body awareness.
Key Benefits
- Strengthens shoulders and triceps, preparing for advanced exercises like the handstand push-up.
- Improves core stability and control, as it requires maintaining an inverted 'V' shape.
- Enhances body awareness and coordination, crucial for gymnastics and calisthenics.
- Easily modified for different difficulty levels by adjusting foot elevation.
Instructions
- Start in a high plank position, with your hands on the ground aligned with your shoulders and your arms extended.
- Feet are shoulder-width apart and hands as well, with heels slightly off the ground.
- From there, lift the hips up, forming an inverted "V" with the body.
- Slowly bend your elbows, bringing the top of your head towards the ground, between your hands, and try to get close to the floor.
- Push the floor firmly with your hands, extending your elbows and returning to the inverted "V" position.
Tips
- Keep the hip high throughout the movement.
- Avoid excessively flexing your neck.
- Move within the range your joints allow.
Restrictions
Individuals with shoulder, neck, or wrist pain should avoid this exercise or seek professional guidance. Calisthenics beginners may find it too difficult and should focus on regular push-ups before attempting the pike push-up. Keep the neck neutral to avoid excessive strain.
Common Mistakes to Avoid
- Flaring the elbows out, putting undue stress on the shoulder joints.
- Failing to maintain the inverted 'V' body shape, shifting focus away from the shoulders.
- Performing the movement too quickly, without control, which reduces effectiveness and increases injury risk.
