Looking to strengthen your shoulders and improve your upper body power? Pike push-ups are an excellent bodyweight exercise that targets your shoulders, upper chest, and triceps. They’re a great progression towards the more advanced handstand push-up and can be done anywhere, no equipment required! In this post, we’ll guide you through how to do pike push-ups correctly, the benefits of this exercise, and common mistakes to avoid.
What Are Pike Push-Ups?
Pike push-ups are a variation of traditional push-ups that emphasize the shoulders instead of the chest. This exercise mimics the motion of a shoulder press but uses your body weight for resistance.
How to Do Pike Push-Ups: Step-by-Step
1. Start in a Downward Dog Position
- Begin on all fours with your hands slightly wider than shoulder-width apart.
- Lift your hips up into the air, forming an upside-down “V” shape. Your arms and legs should be straight, with your head between your arms.
- Make sure your heels are slightly off the ground and your body weight is evenly distributed between your hands and feet.
2. Lower Your Head Towards the Ground
- Bend your elbows and slowly lower your head toward the ground between your hands.
- Your elbows should flare out slightly, but aim to keep them pointing backward rather than directly to the sides.
- Focus on keeping your core engaged and your back flat. The movement should feel like a shoulder press rather than a traditional push-up.
3. Push Back Up
- Once your head is close to the ground (or as low as you can comfortably go), press into your hands to push your body back up to the starting position.
- Keep your hips elevated and return to the “V” shape.
Benefits of Pike Push-Ups
Pike push-ups are more than just a shoulder exercise—they target multiple muscle groups and offer several benefits:
- Strengthens the Shoulders: Pike push-ups put more load on your shoulders than traditional push-ups, making them a great exercise to build shoulder strength.
- Progression to Handstand Push-Ups: If your goal is to perform handstand push-ups, pike push-ups are an excellent stepping stone.
- No Equipment Needed: Pike push-ups can be done anywhere—at home, in the gym, or even outdoors.
Common Mistakes to Avoid
Even though pike push-ups seem simple, it’s easy to make a few mistakes. Here are the most common errors to watch out for:
- Letting Your Hips Drop: Your hips should stay elevated throughout the exercise. If your hips drop, it turns into more of a regular push-up, which shifts focus away from your shoulders.
- Flaring Elbows Too Wide: When lowering into the push-up, try to keep your elbows angled back rather than flaring out to the sides. This will protect your shoulder joints.
- Not Lowering Enough: Go as low as you can without straining your neck or back. Over time, your strength will increase, allowing for a greater range of motion.
- Incorrect Hand Placement: Make sure your hands are placed slightly wider than shoulder-width apart and firmly pressed into the ground.
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Select options This product has multiple variants. The options may be chosen on the product page
How to Modify Pike Push-Ups
If you’re new to pike push-ups, here are a few ways to modify the exercise based on your fitness level:
- Beginner: If pike push-ups are too challenging, start with your feet wider apart. This reduces the amount of body weight on your shoulders.
- Advanced: To increase the difficulty, elevate your feet on a bench or chair to shift even more of your weight onto your shoulders.
Incorporating Pike Push-Ups Into Your Workout Routine
Pike push-ups are an excellent addition to any upper body or full-body workout. Here’s how you can include them:
- In a Full-Body Routine: Pair pike push-ups with exercises like squats, lunges, and planks for a balanced workout.
- As a Progression Exercise: If your goal is to achieve a handstand push-up, practice pike push-ups regularly to build the necessary strength and technique.
Conclusion
Pike push-ups are a fantastic bodyweight exercise to strengthen your shoulders, improve your core stability, and work toward more advanced movements like handstand push-ups. With proper form and consistent practice, you’ll see significant progress in your upper body strength.
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Anton has been training calisthenics for many years and has experience coaching calisthenics. As a calisthenics nerd, I enjoy diving deep into various topics related to calisthenics.