Pike Pulse

The Pike Pulse is a bodyweight exercise that targets the shoulders, upper chest, core, and triceps. It is a variation of the pike push-up, focusing on building upper body strength, stability, and muscle endurance. The Pike Pulse involves small, controlled movements while maintaining a pike position—with the hips raised high in the air, resembling an inverted V shape.

This exercise is great for those looking to improve their shoulder strength, muscular endurance, and overall core stability without the need for equipment.

How to Perform the Pike Pulse

1. Starting Position:

• Start in a pike position, with your hips raised high and your body forming an inverted V shape. Your hands should be placed slightly wider than shoulder-width apart, and your feet should be flat on the floor or with the toes pointed.
• Keep your core engaged, legs straight, and neck neutral, ensuring your body forms a straight line from your hands to your hips.

2. Initiating the Movement:

• Bend your elbows slightly as you lower your head towards the ground, keeping your body stable.
• While lowering, pulse your body slightly up and down in small, controlled movements. This small range of motion focuses on building tension in the shoulders and upper chest.
• Exhale during the pulsing motion.

3. Bottom Position:

• At the bottom of the pulse, your head should be just above the ground, and your elbows should be bent at about a 45-degree angle.
• Pause briefly at the bottom to increase muscle tension before initiating the next pulse.

4. Returning to Start:

• Push your body back up slightly while maintaining the small, pulsing motion.
• Continue pulsing in small increments, ensuring the movement stays controlled and tension is maintained in the shoulders and core.

5. Repetitions and Sets:

• Beginners: 10-12 reps, 2-3 sets
• Intermediate: 12-15 reps, 3-4 sets
• Advanced: 15+ reps, 4+ sets or increase the duration of the pulse for added intensity.

Variations and Progressions

1. Knee Pike Pulse (Beginner)

• Perform the pike pulse with your knees on the ground to reduce the intensity and focus on building shoulder and core strength.

2. Elevated Pike Pulse (Intermediate)

• Place your feet on an elevated surface (like a box or bench) to increase the difficulty and further target the shoulders and upper chest.

3. Pike Pulse with Isometric Hold (Intermediate)

• Hold the bottom position for 3-5 seconds before pulsing again to increase muscle endurance and tension.

4. Explosive Pike Pulse (Advanced)

• Add a small jump or explosive movement as you pulse upward to increase power and intensity.

5. Pike Pulse to Pike Push-Up (Elite)

• Combine the pike pulse with a full pike push-up for a dynamic and challenging movement that targets the shoulders and triceps.

Tips for Maximum Effectiveness

✅ Focus on Small, Controlled Movements: The key to the pike pulse is keeping the motion small but controlled to maximize tension in your shoulders and upper chest.

✅ Engage Your Core: Activate your core throughout the movement to maintain stability and prevent any sagging in the hips.

✅ Keep Your Neck Neutral: Ensure that your neck stays in line with your spine. Avoid craning your neck up or down.

✅ Control the Descent: Lower yourself slowly and with control during the pulse to maintain constant tension and maximize muscle engagement.

✅ Breathe Properly: Inhale as you lower yourself, and exhale as you pulse up.

Common Mistakes to Avoid

❌ Letting Your Hips Sag: Ensure your hips remain high throughout the exercise, keeping your body in the correct inverted V position.

❌ Using Momentum: Avoid using momentum to move your body. Focus on controlled pulsing to keep constant tension on the muscles.

❌ Overextending the Elbows: Keep a slight bend in your elbows throughout the movement to prevent unnecessary strain on your joints.

❌ Arching the Back: Maintain a straight line from your hands to your hips, avoiding an arch in your back that can lead to discomfort.

❌ Looking Forward: Keep your neck neutral and your eyes directed toward the floor to avoid any strain on your neck and maintain proper body alignment.