Pike Push Ups

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.