Bodyweight Pike Push Up

Instructions for proper form

Start in a downward dog position with your hands shoulder-width apart and feet flat on the ground. Engage your core and walk your feet closer to your hands to create a V shape. Bend at the elbows to lower your head towards the ground, keeping your head between your hands. Ensure your elbows point slightly outward as you perform the push-up. Extend your arms to press back to the starting position while keeping your body in a straight line. Maintain control throughout the movement and avoid letting your hips sag.

Common mistakes to avoid

Avoid allowing your hips to drop as you perform the push-up; this can strain your lower back. Do not flare your elbows too far out, which can place undue stress on the shoulder joints. Also, refrain from bending your knees or losing tension in your core, which can compromise your form.

Benefits

Specific benefits of the exercise

The Bodyweight Pike Push Up primarily strengthens the anterior deltoids and enhances shoulder stability. It also develops upper body strength and increases overall body control.

Expected results and timeframe

With consistent practice, you can expect to see increased shoulder strength and definition within 4 to 6 weeks. Improved shoulder stability and upper body control can also be noticed in this timeframe..

Who this exercise is best for

This exercise is best for intermediate fitness enthusiasts looking to challenge their shoulders and upper body. It is particularly beneficial for individuals participating in calisthenics or those wanting to improve their push-up variations.

Scientific studies supporting its effectiveness

Research indicates that compound exercises like the pike push-up result in enhanced muscle engagement and strength development, particularly for the shoulders and upper body. Studies focused on bodyweight training highlight improvements in muscle strength and endurance as effective outcomes.

Variations

Beginner modifications

Beginners can perform the pike push-up with their feet on the ground to reduce the intensity. Alternatively, having the knees bent and resting on the ground while maintaining the pike position can make the exercise more manageable.

Advanced progressions

Advanced modifications include elevating the feet on a platform or performing the push-up with a single-arm variation to increase difficulty. Incorporating a decline angle can also enhance the challenge.

Integrations

Complementary exercises

Complementary exercises include shoulder taps, handstand push-ups, and wall walks to further develop shoulder strength and stability.

Super set recommendations

Pair the pike push-up with tricep dips or standard push-ups to create a super set. This combination targets multiple muscle groups in the upper body effectively.

Sample workout routines

A suggested workout routine might involve 3 sets of 8-12 bodyweight pike push-ups, followed by 3 sets of 10-15 tricep dips, and finishing with 30 seconds of shoulder taps for endurance.

Exercise combinations

Combine the pike push-up with exercises like inverted rows or planks for a balanced upper body and core workout.

Best time to do this exercise in your workout

The bodyweight pike push-up is best performed in the strength portion of your workout, either toward the beginning or in a circuit that targets upper body movements.