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Açıklama
The Pike Push Up is a calisthenics exercise performed by positioning the body in an inverted V or triangle shape, specifically targeting the anterior deltoids. Unlike a classic push-up, the hips are elevated and the head points toward the floor, which brings the movement closer to a vertical press pattern. It intensely activates the front shoulders, upper chest, and triceps. It is ideal as a progression for the handstand push-up. Since it is a bodyweight exercise, it requires no equipment and can be performed anywhere. It also improves shoulder mobility and core stabilization. When performed regularly, it provides significant improvements in anterior deltoid hypertrophy, shoulder strength, and overall pushing performance.
Adım Adım Talimatlar
- 1
Get into a high plank position with your hands shoulder-width apart.
- 2
Raise your hips upward so your body forms an inverted V or triangle shape.
- 3
Keep your legs straight or slightly bent, hips high, and head looking down.
- 4
Place your hands on the floor shoulder-width apart with your fingers pointing forward.
- 5
Engage your core muscles.
- 6
Bend your elbows to lower your head toward the floor.
- 7
Lower yourself until your head is close to the floor (without touching it).
- 8
Push back to the starting position by contracting your anterior deltoids and triceps.
- 9
Your arms should reach full extension at the top position.
- 10
Keep your hips elevated throughout the movement.
Önemli Noktalar
- ✓The body should form an inverted V or triangle shape.
- ✓Hips elevated, head pointing toward the floor.
- ✓Hands shoulder-width apart.
- ✓Core must be kept tight at all times.
- ✓Use a full range of motion.
Yaygın Hatalar
- ✗Dropping the hips - turns it into a classic push-up.
- ✗Insufficient range of motion - shoulders are not fully engaged.
- ✗Straining the neck - risk of neck pain.
- ✗Flaring the elbows out completely - puts strain on the shoulders.
- ✗Performing the movement too fast - leads to a loss of control.
Nefes Kontrolü
Inhale as you lower yourself, exhale as you push back up.
Kas Aktivasyonu
Güvenlik
Dikkat Edilmesi Gerekenler
- Individuals with acute shoulder injuries should avoid this exercise.
- Those with wrist injuries should be cautious.
- Patients with high blood pressure should avoid inverted positions.
Güvenlik İpuçları
- Master the classic push-up technique first.
- Warm up your wrists.
- Start with a partial range of motion initially.
- Stop the exercise when your form breaks down.
İlgili Egzersizler
Benzer kas grubunu çalıştıran egzersizler
Egzersiz Bilgisi
Ekipman
Birincil Kaslar
İkincil Kaslar
Faydalar
- ✓Intensely targets the anterior deltoids.
- ✓Serves as a progression for the handstand push-up.
- ✓Develops upper body compound strength.
- ✓Provides core stabilization.
- ✓Requires no equipment.
- ✓Ideal for calisthenics.