Body Weight Pike Push Up

Body Weight Pike Push Up: An Overview

The Body Weight Pike Push Up is an advanced bodyweight exercise that primarily targets the shoulders while also engaging the triceps, chest, and core. This compound movement mimics the overhead press and is an excellent alternative for those who may not have access to weights. Specifically, it emphasizes the deltoids, triceps, and the upper chest, making it a great addition to any upper body workout routine.

Muscles Involved

• Deltoids (Shoulders)
• Triceps Brachii
• Pectoralis Major (Chest)
• Rhomboids
• Core Muscles (Abdominals and Obliques)

Top Mistakes to Avoid

• Incorrect Body Position: Failing to maintain a proper pike position, which can reduce effectiveness and strain the back.
• Flared Elbows: Allowing elbows to flare out excessively instead of keeping them close to the body.
• Incomplete Range of Motion: Not lowering the head towards the ground adequately compromises the workout's benefits.
• Lack of Controlled Movement: Performing the exercise too quickly can lead to poor form and potential injury.

Execution Tips

• Start in a downward dog position, with hands on the floor and feet flat, forming an inverted V shape.
• Ensure your head is aligned with your arms, creating a straight line from your shoulders to your hips.
• Bend your elbows to lower your head towards the ground, keeping your elbows pointing backward.
• Push through your palms to return to the starting pike position.
• Keep your core engaged throughout the movement for stability.

Workouts Incorporating Pike Push Ups

• Upper Body Strength Routine: Combine with pull-ups, push-ups, and dips for a comprehensive upper body weight workout.
• HIIT Sessions: Incorporate pike push-ups into circuit training for high-intensity intervals.
• Shoulder-Focused Workout: Pair with shoulder-specific exercises like shoulder taps, handstand push-ups, or military presses.

Conclusion

The Body Weight Pike Push Up is a highly effective and challenging exercise that builds shoulder strength and muscle endurance. By avoiding common mistakes and focusing on proper form, you can enhance shoulder definition and overall upper body strength. When integrated into a balanced workout regimen, it not only adds variety but also helps in developing an impressive physique.