Pike Push-up
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Introduction to the Pike Push-up
The Pike Push-up is a challenging upper body exercise that specifically targets the shoulders, arms, and core, providing enhanced strength and stability. It's an ideal workout for fitness enthusiasts at an intermediate or advanced level who are looking to intensify their regular push-up routine. By incorporating Pike Push-ups into their workout regimen, individuals can improve their upper body strength, enhance their body balance, and work towards a more defined physique.
Performing the: A Step-by-Step Tutorial Pike Push-up
- Bend your elbows and lower your upper body towards the ground, keeping your hips high and your head moving towards the floor.
- Keep going down until your head is just above the ground, ensuring your elbows are close to your body and not flaring out.
- Push your body back up to the initial downward dog position using your arms and shoulders, keeping your body in a straight line.
- Repeat this movement for your desired number of repetitions, ensuring to maintain correct form throughout.
Tips for Performing Pike Push-up
- Core Engagement: Engage your core throughout the exercise. This helps maintain the correct form and ensures the right muscles are targeted. Without core engagement, you may strain your lower back or not get the full benefits of the exercise.
- Correct Elbow Movement: When lowering your body, your elbows should bend and stay close to your body instead of flaring out to the sides. This will help you target the right muscles and prevent shoulder injuries.
- Mind Your Head: A common mistake is to try to touch the forehead to the floor. Instead, aim to touch the top of your head to the floor. This helps maintain the correct form and reduces
Pike Push-up FAQs
Can beginners do the Pike Push-up?
Yes, beginners can do the Pike Push-up exercise, but it might be challenging as it requires a good amount of upper body strength and balance. It's important to start slowly and maintain proper form to avoid injury. If it's too difficult, beginners can modify the exercise or build up their strength with more basic exercises like the standard push-up or knee push-up. As always, it's a good idea to consult with a fitness professional or trainer if you're new to exercise or have any health concerns.
What are common variations of the Pike Push-up?
- One-Leg Pike Push-Up: In this variation, you perform the exercise while keeping one leg raised in the air, which challenges your balance and core stability.
- Pike Push-Up with Sliders: This variation involves using sliders under your feet to add an element of instability, making the exercise more challenging.
- Wide Hand Pike Push-Up: This variation involves placing your hands wider than shoulder-width apart to place more emphasis on the shoulder muscles.
- Pike Push-Up with Resistance Band: This variation involves using a resistance band around your waist to add extra resistance and make the exercise more challenging.
What are good complementing exercises for the Pike Push-up?
- Plank to Pike: This exercise is a great complement to Pike Push-ups as it also utilizes the core and upper body strength, but adds an element of flexibility and endurance training, improving overall body control and stamina.
- Dips: Dips complement Pike Push-ups by targeting similar muscle groups such as the triceps and shoulders, but from a different angle, providing a comprehensive training to these areas and improving overall upper body strength.
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