Pushups can get boring.
Most people need to change up their routines.
And they can do so much more, finding purpose in honing the strength, mobility, and flexibility in their underused muscles, such as the deltoids.
Pike push-ups are one of the more challenging variations of the classic push-up exercise. They mostly target the deltoids, distributing the load away from the chest, lats, and triceps.
We will guide you through the benefits of pike push-ups, proper form, modifications, and how to incorporate them into your workout routine.
Get ready to elevate your shoulder strength!
Understanding Pike Push-Ups
The Shoulder Shaping Exercise
Pike push-ups are a variation where your body forms an inverted “V” position, resembling an upside-down “V” or pike shape.
Given the angle of the pike pushup, this exercise primarily targets the shoulders, particularly the deltoids (front, side, and rear), as well as the triceps and upper chest.
How to do Pike Push-Ups With Proper Form and Technique
Mastering the Pike Push-Up
- Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet close together.
- Lift your hips up and walk your feet closer to your hands, forming an inverted “V” shape.
- Keep your arms straight and your head aligned between your arms.
- Lower your head towards the ground by bending your elbows while maintaining a controlled movement.
- Push back up, extending your arms fully to return to the starting position.
- Focus on maintaining a stable core and engaging your shoulder muscles throughout the exercise.
Benefits of Pike Push-Ups
Strong Shoulders and Upper Body Stability
- Builds shoulder strength: Pike push-ups target the deltoid muscles, helping to develop strong and defined shoulders.
- Improves upper body stability: The exercise engages the core, chest, and triceps, promoting overall upper body stability and control.
- Enhances shoulder mobility: Pike push-ups require a greater range of motion in the shoulder joint, which can help improve flexibility and mobility over time.
Modifications and Progressions
Adjusting the Difficulty Level
- Wall Pike Push-Ups: If the full pike push-up is too challenging, start by performing them against a wall. Face the wall and walk your hands down towards the ground, maintaining the inverted “V” shape. It is one of the best exercises to build shoulders.
- Pike Push-Ups on an Incline: Place your hands on an elevated surface, such as a bench or step, to decrease the intensity and gradually progress to the full pike push-up.
- Advanced Pike Push-Ups: Once you have mastered the basic form, you can make the exercise more challenging by elevating your feet on an elevated surface or incorporating a stability ball.
Incorporating Pike Push-Ups into Your Routine
Sample Workout Plan
- Warm-up: Perform a dynamic warm-up that targets the shoulders, such as arm circles or shoulder rolls.
- Pike Push-Up Sets and Reps: Start with 2-3 sets of 8-10 repetitions, focusing on maintaining proper form and controlled movement.
- Progression: As you become stronger, gradually increase the number of sets, reps, or difficulty level to continue challenging your muscles.
Supplement Support for Shoulder Strength
Nourishing Your Muscles
- Omega-3 Fatty Acids: Promote joint health and reduce inflammation, supporting overall shoulder health.
- Glucosamine and Chondroitin: Support joint integrity and help prevent joint pain or discomfort.
- Collagen Peptides: Aid in tendon and ligament strength, promoting stability and flexibility.
Pike push-ups offer a unique challenge to your shoulder muscles and upper body stability. By incorporating them into your workout routine and following proper form, you can build strong shoulders, improve upper body stability, and enhance shoulder mobility.
Remember to start with the appropriate modifications and progress gradually to more advanced push-ups variations. Combine your training efforts with proper nutrition and supplements to support muscle recovery and overall shoulder health.
So, let’s raise the bar and reach new heights with pike push-ups!