Mastering the Pike Push-Up: A Comprehensive Guide to Building Upper Body Strength

The pike push-up is a higher-intensity workout as compared to a traditional push-up exercise. It is an exercise for improving core stability and building shoulder strength. It works your arms, shoulders, core, chest, and back, and helps to strengthen and tone your entire upper body.

If one is looking to increase muscle mass, strength, or both in his/her arms and shoulders, pike push-up is a great exercise to perform. There are various varieties of push-ups that one can try and find out that pike push is productive among them. Pike push-up is a form of the traditional push-up which emphasizes shoulder muscles.

Incorporating this kind of push-up into the exercise routine helps build muscle mass and additional strength, and improves weak parts in the shoulders. One should take advantage of this versatile exercise that requires not any equipment and varies the form of push-ups one does for variety.

Benefits of Pike Push-up

1.     Pike push-ups are ideal for an individual who desires to build shoulder strength. It is a great accolade for any shoulder or upper body workout. Additionally, they are adjustable to nearly all fitness levels.

2.     This workout is a compound exercise like other bodyweight practices as it makes muscles perform well. It is a workout for the posterior side of the shoulders, the back, the hamstrings, and the core.

3.     Pike push-ups do not only build upper body endurance and strength, and through changing your hand and foot position, you’ll also better target muscles the shoulder stabilizers.

4.     Pike Push-ups work not only for your upper body and shoulder, but they also strengthen your back and core.

5.     It reduces your risk for lower back injury and pain.

How to do a Pike Push-up

·       First, suppose a push-up position over the floor. Your arms should be straightforward and place your hands under your shoulders by keeping your elbows extended.

·       Now put up your hips in a way that your body forms a “V” shape upside down. Your arms and legs should be straight.

·       Next, Bend your elbows to lower your upper body until your forehead nearly touches the ground.

·       Pause, and Go back to the starting position.

·       Do about 10-12 reps.

Exercises similar to Pike Push-up

·       Triceps Dip

·       One Hand Wall Push-ups

·       One arm plank

·       Weight Free Rows

·       Plank Rotation

·       Thumb Arm

·       Dolphin Drive

Muscles Worked

·       Chest

·       Shoulders

·       Upper back

·       Arms

·       Core