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Description
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.
Step-by-Step Instructions
- 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.
Key Points
- ✓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.
Common Mistakes
- ✗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.
Breathing
Inhale as you lower yourself, exhale as you push back up.
Muscle Activation
Safety
Precautions
- 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.
Safety Tips
- 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.
Frequently Asked Questions
Which muscles does Pike Push Up work?
Pike Push Up primarily works these muscles: Ön Omuz. It also engages: Triceps, Üst Göğüs, Trapez, Core kasları.
Is Pike Push Up suitable for beginners?
Pike Push Up is a Intermediate level exercise. Learning difficulty: Moderate.
Can Pike Push Up be done at home?
Yes, Pike Push Up can easily be done at home.
What are common mistakes when doing Pike Push Up?
One of the most common mistakes: Dropping the hips - turns it into a classic push-up.
How many sets and reps for Pike Push Up?
Recommended: 3-4 sets and 8-15 reps.
Exercise Information
Equipment
Primary Muscles
Secondary Muscles
Benefits
- ✓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.