Pike Push-Ups: Build Shoulder Strength & Stability

Pike push-ups are a fantastic bodyweight exercise that takes the classic push-up to the next level. By shifting your body into an inverted V shape, you place greater emphasis on your shoulders, building strength, stability, and control. This guide will delve into the benefits, proper form, variations, and progressions of pike push-ups, helping you unlock new levels of shoulder strength and athleticism.   

 

Why Pike Push-Ups are Awesome:

 

Shoulder Strengthener: Pike push-ups primarily target the anterior deltoids (front of the shoulders) and also engage the medial deltoids (side of the shoulders), triceps, and upper chest.   

Increased Stability: They require significant shoulder stability and core engagement, improving overall shoulder health and reducing the risk of injuries.   

Progression Towards Handstands: Pike push-ups are an excellent stepping stone towards more advanced exercises like handstand push-ups and planches.   

Improved Body Control: They enhance body awareness and coordination, crucial for various athletic movements.

Accessibility: No equipment needed! You can do pike push-ups anywhere with enough space.

Mastering the Pike Push-Up:

 

Starting Position:

 

Downward Dog: Begin in a downward dog yoga pose, with your hands shoulder-width apart and your hips raised high, forming an inverted V shape.   

Hand Placement: Hands should be slightly in front of your shoulders, fingers pointing forward.

Body Alignment: Keep your body in a straight line from head to heels, engaging your core and glutes.

Lowering Phase:

 

Bend Your Elbows: Lower your head towards the ground by bending your elbows, keeping them slightly tucked in.

Head Placement: Aim to touch the ground with the top of your head, maintaining a neutral neck position.

Pushing Phase:

 

Extend Your Arms: Push back up to the starting position by extending your arms, engaging your shoulders and triceps.

Full Extension: Lock out your elbows at the top of the movement.

Common Mistakes to Avoid:

 

Flaring Elbows: Keep your elbows slightly tucked in to avoid shoulder strain.

Excessive Back Arching: Maintain a straight line from head to heels, avoiding excessive arching in your lower back.

Neck Strain: Keep your neck neutral and avoid craning your neck forward.

Limited Range of Motion: Aim to touch your head to the ground for a full range of motion.

Pike Push-Up Variations and Progressions:

 

Elevated Pike Push-Ups: Place your feet on an elevated surface (like a box or bench) to increase the difficulty and emphasize your shoulders.   

Wall-Assisted Pike Push-Ups: Perform pike push-ups facing a wall, using your feet to assist with the movement.   

Deficit Pike Push-Ups: Place your hands on elevated platforms (like yoga blocks) to increase the range of motion.

Handstand Push-Ups: Once you’ve mastered pike push-ups, progress to handstand push-ups against a wall or freestanding.   

Tips for Success:

 

Start Gradually: If you’re new to pike push-ups, start with a less intense variation (like elevated pike push-ups) and gradually progress as you get stronger.

Focus on Form: Prioritize proper form over the number of repetitions.

Listen to Your Body: Rest when needed and avoid pushing yourself too hard, especially when starting.

Warm-Up: Prepare your shoulders and wrists with dynamic stretches and light exercises before doing pike push-ups.   

Consistency is Key: Incorporate pike push-ups into your workout routine regularly to see consistent progress.

Bonus Resources:

 

YouTube Tutorials: Search for “pike push-up variations” or “how to do pike push-ups correctly” on YouTube.

Calisthenics Communities: Join online forums or groups dedicated to calisthenics for support, motivation, and advice.   

Certified Trainers: Consider working with a certified calisthenics trainer for personalized guidance and feedback.

By mastering pike push-ups and incorporating them into your training, you’ll build strong and stable shoulders, improve your body control, and pave the way for more advanced calisthenics skills. So, embrace the pike push-up and elevate your fitness journey!

Pike Push-Ups: Build Shoulder Strength & Stability