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Pike Push Up
Pike Push-Ups are gaining popularity for home workouts. In case fitness equipment is not available, using one's own body weight for Pike Push-Ups is a viable option. This shoulder exercise combines elements of Handstand Push-Ups and push-ups, making it ideal for athletes seeking new challenges and not yet ready for Handstand Push-Ups.
There are two difficulty levels that can be integrated into the training plan, and both variations are introduced in this article. Due to the unconventional nature of the exercise, errors may occur, so it is advisable to perform Pike Push-Ups only with a secure execution. An alternative term for this fitness exercise is Pike Press.
Muscle Engagement in Pike Push-Ups Pike Push-Ups focus on the shoulder muscles, training not only a specific area but the entire deltoid muscle (musculus deltoideus). The triceps (musculus triceps brachii) supports the movement, and the trapezius muscle (musculus trapezius) is also engaged, albeit to a lesser extent.
Execution of Pike Push-Ups Proper execution of Pike Push-Ups is crucial to avoid injuries and achieve training success. In the following sections, you will find tips on body positioning and movement execution. Depending on your fitness level, you can choose between two difficulty levels.
Body position
Start by adopting the correct body position. Position yourself in the downward dog pose, with your palms and toes touching the ground or alternatively placed on an elevation. Your head forms a natural extension of your back. Ensure your back is straight, keeping the lower and upper body at a right angle. A slight arch in the lower back is generally acceptable. Keep your arms positioned close to your chest and head.
Movement execution
The movement execution varies depending on the difficulty level. In the simpler version without a bench, slowly lower your arms while moving your entire upper body towards the ground. Inhale as you lower, and your head should be just above or lightly touching the ground. Then, push your body up in a controlled manner to return to the starting position. Note that the movement and strength should come exclusively from the shoulders.
To increase intensity in Pike Push-Ups, you can use a weight bench or a chair. Place your toes on the bench while maintaining the same body position. Lower your upper body by bending your arms and inhaling. Then, press your arms upward while exhaling.
Stressed muscles and common mistakes
The execution of the movement doesn't always proceed seamlessly. Therefore, common mistakes are highlighted here, along with advice on how to prevent them.
✅ Hunched Back: Pay attention to maintaining a straight back during the Pike Press. Avoid hunching.
✅ Overextended Arms: Strive to execute the movement in a natural manner. Ensure that your arms are not overextended.
✅ Excessive Inclination Angle: Simultaneously, the inclination angle should not be too steep. Some athletes repeatedly choose a very steep angle. In the worst-case scenario, they might literally end up on their nose.
Alternatives and similar exercises to Pike Push-Ups
Not every athlete necessarily feels comfortable performing Pike Push-Ups. Fortunately, various alternatives are available to effectively strengthen the shoulder muscles.
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