Pike Push Ups

Training Details Pike Push Ups

  • Primary Muscle
    Front Delt
  • Secondary Muscle
    Triceps, Pec
  • Equipment
    Body weight
  • Level

Why Should You do Pike Push Ups?

Pike Push Ups is a challenging exercise based solely on body weight for your shoulders. Mainly your front shoulders. Many people practice Pike Push Ups before moving on to handheld Push Ups.

Stand on all fours with straight legs and arms. Stand close to your hands with your feet to maximize the shoulder training and pull your hips toward the ceiling. Your fingers should point forward and you should stand on your toes for extra mobility. Seen from the side, you should look a bit like an A. Your arms should be fully extended.

Now slowly go diagonally forward with your upper body by bending your elbows. The elbows should not go 90 degrees out from the body, but they should be close to the body, about 30 degrees. When you have come down so that the forehead almost hits the floor, you turn the movement and straighten your arms so that the body goes obliquely upwards backward. Straighten your arms fully so that you return to the starting position.

Perform the exercise slowly and in a controlled manner for maximum effect of both the concentric and the eccentric phase.

If you can perform the exercise on an elevation, this gives a deeper movement and extra load. Place your hands just before the edge of the elevation and move your head over the edge and deeper further down.

Guide for Pike Push Ups

  • The distance between your hands should be slightly wider than shoulder width
  • The closer your feet are to your shoulders the more you will activate the shoulders rather than your chest
  • Your legs should be straight  throughout the movement
  • Stand on your toes during the exercise to increase the mobility
  • Keep your elbows close to your body when bending your arms, do not flap out to the side with them
  • Your chest should point towards your feet at all times, not down to the floor as in a push-up
  • Perform the exercise slowly
  • You can perform the exercise on an elevation. Put your hands on an edge and go extra deep with your head over the edge

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