Pike Push up
Exercise Profile
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Introduction to the Pike Push up
The Pike Push Up is a challenging upper body exercise that targets the shoulders, chest, and upper back, making it an excellent workout for those looking to enhance upper body strength and stability. This exercise is suitable for individuals at an intermediate or advanced fitness level due to its intensity and the level of balance required. People may opt for Pike Push Ups not only for their effectiveness in muscle building and toning, but also for their ability to improve posture, increase functional strength, and enhance body control.
Performing the: A Step-by-Step Tutorial Pike Push up
- Bend your elbows to lower your head towards the ground, keeping your hips high and your head aligned with your spine.
- Push back up to the starting position, using your shoulders and arms, while maintaining the pike position.
- Ensure to keep your core engaged throughout the movement to stabilize your body.
- Repeat this process for the number of repetitions you're aiming for, ensuring to keep your form correct throughout.
Tips for Performing Pike Push up
- **Head Movement and Placement**: As you lower your body, aim to bring the top of your head down towards the ground, not your nose or forehead. This ensures that you're engaging the correct muscles in your shoulders and upper back. A common mistake is to look forward or up during the push up, which can strain your neck.
- **Arm and Elbow Alignment**: When lowering yourself, your elbows should be bending backwards, not flaring out to the sides. This helps to engage your triceps and shoulders properly and reduces the risk of shoulder injuries.
Pike Push up FAQs
Can beginners do the Pike Push up?
Yes, beginners can attempt the Pike Push-Up exercise, but it may be challenging as it requires a fair amount of upper body strength, flexibility, and balance. It's recommended to start with basic push-ups and gradually progress to more difficult variations like the Pike Push-Up. Always remember to warm up before beginning any exercise regimen and to maintain proper form to avoid injury. If you're unsure about your form or ability to perform the exercise, it might be helpful to seek advice from a fitness professional.
What are common variations of the Pike Push up?
- Another variation is the Handstand Push up, which is a more advanced version where you push your body up and down while in a handstand position.
- The Wall-Assisted Pike Push up is a variation where you use a wall for support, helping to maintain balance while performing the exercise.
- The One-Legged Pike Push up is another variation that involves lifting one leg off the ground, which adds an extra challenge to your balance and core strength.
- The Wide-Hand Pike Push up is a variation where your hands are placed wider than shoulder-width apart, targeting different muscle groups compared to the standard Pike Push up.
What are good complementing exercises for the Pike Push up?
- Dive Bomber Push-ups: Dive Bomber Push-ups also work the shoulders and triceps while adding a dynamic movement component, which can improve flexibility and mobility in the upper body, complementing the strength focus of Pike Push-ups.
- Overhead Press: This weightlifting exercise complements Pike Push-ups by specifically targeting the shoulder muscles, helping to enhance strength and stability in shoulder movements, which is crucial for performing Pike Push-ups effectively and safely.
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