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Advantages of Pike Push-Ups for Arms and Shoulders


Of all the issues to recollect when doing a correct push-up, the requirement to maintain your physique in a straight line all through the transfer is a biggie. Sticking your butt up into the air completely is not allowed, buster. Besides there’s one push-up variation—the pike push-up— that permits you to toss that rule proper out the window.

When folks stick their butt within the air throughout a push-up, it is sometimes in an try and make the train simpler. That is not good on your shoulders, and means you are not correctly participating your entire core muscular tissues. However in a pike push-up, you’ve permission to do precisely that… which is definitely turning issues up a notch. Pike push-ups are extremely difficult, and so they require lots of upper-body power to drag off appropriately.

Bear in mind, a pike push-up is only one of many push-up choices, from simple to arduous variations. Make certain to decide on the one which fits your health stage and the precise muscular tissues you are making an attempt to work.

What’s the distinction between a push-up and a pike push-up?

The truth that you stick your butt within the air throughout a pike push-up is only the start of the distinction, as a result of that change of type causes quite a lot of different variations between the 2 strengthening workout routines.

“All variations of push-ups are extraordinarily efficient physique weight actions that work a number of muscle teams within the physique,” says Laura Lee Crabbe, licensed private coach and nutritionist at Caliber. “The distinction between a pike push up and an everyday push up is the orientation of your physique. For normal push ups, you’ll preserve a flat again that’s parallel to the bottom, very similar to the usual plank place. For pike push ups, your hips will likely be upright, forming an the other way up v place along with your physique. Your head will frivolously contact the ground as you deliver your arms down. On this place there may be extra of an emphasis on working your arms and shoulders, whereas common push ups work extra of the chest & core. Pike push ups are additionally nice to include into your coaching if you’re working your manner as much as performing headstands.

This is methods to do a typical push-up:



As a substitute of beginning in plank, a pike push-up begins in a downward canine place. Then when you’re secure, you bend your elbows and full an angled push-up, all whereas maintaining your physique in an inverted V-shape for the final word problem. As soon as your head is hovering proper above the ground, you end the push-up by utilizing all of your power to straighten your arms and return again to the downward canine place. It is something however simple.

Are pike push-ups more durable than regular push-ups?

Pike push-ups are a extra superior variation of a push-up, and so they work totally different muscular tissues.

“It’s probably not a matter of which push up variation is best than the opposite, however fairly which muscular tissues you wish to give attention to,” Crabbe says.

However typically, pike push-ups are thought of tougher than normal push-ups.

“Push ups alone are a tough transfer, and I do assume common push up type needs to be mastered earlier than transferring into different variations, together with the pike push ups,” Crabbe says. “You’ll wish to guarantee that you’ve a robust core, and shouldn’t have any accidents along with your shoulders earlier than trying pike-push ups. Should you commonly carry out push ups and your physique has tailored to that problem stage (which means it’s important to proceed to extend the repetitions to make them more difficult), pike push ups are an excellent train to modify issues up.”

What muscular tissues do pike push-ups goal?

Common push-ups work your shoulders, chest, triceps, core—which incorporates the glutes and the posterior chain. Slightly than distributing that load throughout the plank of your physique, pike push-ups shift shift quite a lot of that load ahead into your arms and shoulders.

“Pike push-ups have interaction your deltoids, chest, triceps, biceps, higher trapezius, and core,” Crabbe says. “They’re a compound motion, which means they work a number of muscle teams on the similar time. If you’re wanting a transfer that works your complete higher physique that you are able to do from anyplace, pike push ups are it!” 

Find out how to do a pike push-up the suitable manner



  1. Begin in a downward canine place with straight legs and arms.
  2. Along with your head in step with your arms and heels barely raised off the bottom, slowly bend your elbows as you decrease your higher physique right into a push-up. Make certain to maintain your legs as straight as you possibly can.
  3. As soon as your head is barely hovering above the bottom, straighten your arms and push your self again as much as a downward canine place.
  4. Full 12 reps.

Find out how to work as much as a pike push-up for inexperienced persons

A pike push-up primarily combines two strikes, the downward canine and the push-up. That you must grasp each of those parts earlier than trying to place all of it collectively for a one-two punch. Getting there would possibly contain making an attempt a sequence of variations earlier than you possibly can execute the entire transfer.

“You possibly can work on a sequence of push-up progressions so as to get to the pike push-up,” Crabbe says. “If you’re a newbie, begin with push-ups from knees, then progress to common push-ups. As soon as these change into comfy, attempt a modified pike push-up, the place your knees are barely bent as you elevate your hips up, fairly than utterly straight. Subsequent, attempt a pike push-up, however place yoga blocks beneath your fingers to offer further help. You can too attempt a decline pike push-up, the place you place your toes on a chair or elevated floor. Observe these progressions over the course of a number of weeks and also you’ll be on our option to finishing your first pike push up!”

Find out how to execute a pike push-up with good type

Since that is a sophisticated variation, it may be tempting to hurry the transfer or use imperfect type to compensate for a problem. Listed here are type suggestions and pitfalls to keep away from when doing pike push-ups.

Transfer slowly and with management

“Performing pike push ups too rapidly might result in you utilizing your physique’s momentum to finish the reps, which in flip results in not reaching the total vary of movement for this transfer,” Crabbe says.

Maintain your elbows near your physique

“Make certain your elbows don’t flare out to the aspect as you deliver your head and arms ahead,” Crabbe says. “Conserving your elbows tucked near your physique will be sure that the emphasis of this transfer is positioned in your shoulders.”

Have interaction your core

Identical to in an everyday push-up, you need your physique to keep up a constant place with none strain going into again. That includes getting the core concerned. Partaking your core “will assist preserve your hips within the air and keep away from any rounding of the again or pelvis,” Crabbe says.

Foot and hand width matter

You need your toes and fingers to type a robust basis on your physique because it strikes up in down within the pike push-up. This includes maintaining your toes wider than shoulder width aside, and your fingers shoulder width aside and beneath your shoulders. This place is all about stability, and ensuring you are participating the suitable muscular tissues.  “Conserving the toes too shut collectively can result in much less stability and stability, and inserting your fingers too far-off out of your physique takes the emphasis away out of your deltoids,” Crabbe says

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