Pike Push-Up

The Pike Push-Up is a bodyweight exercise that targets the shoulders, particularly the deltoids, while also engaging the triceps and core. This variation of the push-up mimics a handstand push-up but is more accessible, making it an excellent movement for building shoulder strength and stability. The Pike Push-Up is commonly used in calisthenics and as a progression toward more advanced overhead pressing movements.

How to Perform the Pike Push-Up

1. Starting Position:

• Start in a standard push-up position, with your hands placed slightly wider than shoulder-width apart.
• Lift your hips towards the ceiling, forming an inverted V shape with your body.
• Keep your legs straight, and your feet should be about hip-width apart.
• Ensure your head is aligned with your spine, and your core is engaged to prevent sagging or arching in your back.

2. Initiating the Movement:

• Bend your elbows to lower your head towards the ground, keeping your hips high.
• Focus on driving the movement from your shoulders while maintaining a stable position in your lower body.
• Inhale as you lower your body down.

3. Bottom Position:

• Your head should come close to the floor, with your elbows bent at about a 45-degree angle to your body.
• Keep your core engaged, your hips high, and your legs straight, ensuring that your body remains in a straight line from head to heels.

4. Pushing Back Up:

• Press through your shoulders and arms to straighten your elbows, lifting your head and returning your body to the starting position.
• Exhale as you push back up.
• Maintain control and avoid jerking or using momentum.

5. Repetitions and Sets:

• Beginners: 5-8 reps, 2-3 sets
• Intermediate: 8-12 reps, 3-4 sets
• Advanced: 12+ reps, 4+ sets or add a pause at the bottom to increase difficulty.

Variations and Progressions

1. Knee Pike Push-Up (Beginner)

• Perform the movement with your knees on the floor to reduce intensity and help you master the form before progressing.

2. Incline Pike Push-Up (Beginner)

• Place your hands on an elevated surface (e.g., a bench or box) to reduce the intensity and make the movement easier.

3. Pike Push-Up with Pause (Intermediate)

• Hold the bottom position for 3-5 seconds to increase time under tension and build shoulder strength.

4. Decline Pike Push-Up (Advanced)

• Elevate your feet on a box or bench to increase the challenge and place more emphasis on the shoulders.

5. Handstand Push-Up (Elite)

• As you progress, work towards the full handstand push-up, where you perform the same movement while in a handstand position.

Tips for Maximum Effectiveness

✅ Engage Your Core: Keep your core tight throughout the movement to prevent excessive sagging in your lower back and ensure proper alignment.

✅ Control the Descent: Lower your body slowly and with control to maximize shoulder engagement and avoid unnecessary strain.

✅ Focus on Shoulders: The main target of this exercise is the shoulders. Ensure you are pushing through the shoulders rather than relying too much on the triceps or chest.

✅ Keep Hips High: Maintain the inverted V-shape with your body to effectively target the shoulders and maintain good posture throughout the movement.

✅ Breathe Properly: Inhale as you lower yourself, exhale as you push back up.

Common Mistakes to Avoid

❌ Not Keeping Hips High: Allowing your hips to sag reduces the effectiveness of the exercise and can lead to poor body alignment. Keep your hips high and your body in an inverted V-shape.

❌ Using Momentum: Avoid pushing up too quickly or using momentum. The movement should be controlled to effectively target the shoulders and prevent injury.

❌ Bending Elbows Too Much: Your elbows should bend at about a 45-degree angle to your body, not excessively outward. This ensures proper alignment and shoulder engagement.

❌ Incorrect Head Position: Keep your head aligned with your spine. Avoid looking forward or letting your neck arch in an unnatural way.

❌ Letting Lower Back Sag: Engage your core to prevent lower back sagging, which can lead to discomfort or injury over time.