Pike Push Up is an advanced variation of the traditional push up that primarily targets the shoulders, triceps, and chest. It involves elevating your hips to form an inverted V-shape with your body, placing more emphasis on the shoulders.
Muscle Groups:
Upper Arms
Deltoids
Core
Muscles:
Triceps
Rear Deltoid (Shoulder)
Anterior Deltoid (Shoulder)
Abs
Lateral Deltoids (Shoulder)
How to perform
Here are step by step instructions to perform Pike Push Up:1. Start in a high plank position with your hands shoulder-width apart and your feet hip-width apart.
2. Lift your hips up and back, pushing through your shoulders and forming an inverted V-shape with your body.
3. Keep your head in line with your arms, looking between your legs.
4. Lower your upper body towards the ground by bending your elbows, keeping them close to your body.
5. Push back up to the starting position by extending your arms, keeping your core engaged.
6. Repeat for the desired number of repetitions.
To modify the exercise, you can perform Pike Push Ups with your knees on the ground or against a wall for added support. Make sure to maintain proper form throughout the movement to prevent injuries and maximize results.
Equipment required
No equipment required