What are pike pushups
The pike push-up is a fantastic workout for strengthening your core and shoulders. If you want to develop strength for advanced abilities like the handstand and handstand push-ups, this would be your go-to exercise since it will offer you a strong vertical pushing force.
Visit this comprehensive handstand lesson to learn everything you need to know about the progressions required to master the ability to balance yourself upside down.
The primary muscles worked for pike push-ups are anterior deltoids, triceps, pectoralis major, trapezius, and serratus anterior. The secondary muscles worked are the rectus abdominis, obliques, quadriceps, and glutes.
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Pike Push Ups benefits
Pike push ups are a great bodyweight exercise that can be done almost anywhere. They target the shoulders, chest and triceps, making them a great exercise for upper body strength. They can also be a great core exercise, as they require you to keep your body in a straight line while you are doing them. Pike push ups are a little more difficult than regular push ups, so they may not be suitable for beginners. However, if you are looking for a challenging bodyweight exercise, pike push ups are a great option.
1. Increase Shoulder Strength
The pike push-up is an improvement over the standard push-up because it puts greater strain on your shoulders. As the body will be in an inverted V form, pulling back up will place extra weight on the shoulders and triceps. Additionally, it uses just your body weight to develop deltoids that are hypertrophic!
The rotator cuff and scapular stabilising muscles, among others, can be strengthened to increase the firmness of the muscles that surround the shoulder joint, according to Arthritis Health. This stability can lessen the risk of bone dislocation and shield the bones from contact and friction, which can lessen discomfort.
2. Make Your Handstand Better
The Pike Push Up will help you get a better handstand. It improves both your vertical pushing strength for the handstand push-up as well as your shoulder strength for hand balancing. The pike push-up places additional weight over your upper body and into your shoulders, similar to the handstand. This also has the big advantage that you don't need to be able to hold a handstand to complete it, making it an excellent starting progression while you work on your handstand.
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3. Harmony and stability
This exercise kills your core. As you walk with your feet in a pike posture, which is when your hips bend but your legs remain straight, your core will be working to keep you from falling forward. This implies that throughout this action, your proprioceptive muscle fibres will be continuously worked, which enhances your balance and stability.
4. Improved triceps
Pike push-ups provide a more burden on your arms than standard push-ups do. As a result, they're a helpful workout for developing triceps, the muscle on the back of your arms stronger and more muscular.
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5. A good deltoid exercise using your own bodyweight
Push-ups and dips, common bodyweight upper body workouts, particularly target your pecs. The deltoids ARE engaged, but mostly in a supportive capacity. Pike push-ups are an excellent exercise for developing larger shoulders using only your body weight. They give your deltoid muscles the spotlight.
6. Perhaps too difficult for some exercisers
You need to be able to do regular push-ups correctly before attempting pike push-ups. If you are a push-up beginner, pike push-ups may be too challenging for you right now. But the good news is that there are several exercises you can do instead, all of which are detailed below.
How do you perform pike pushups?
1. As much as possible, keep your arms and legs straight.
2. Your forehead should contact the ground when you crouch down.
3. During the entire activity, keep your legs and core active.
4. Maintain a raised scapular in the starting posture and a depressed scapular throughout the descent.
Pike Push-Up Exercise
1. For their first few sets, beginners should strive to complete 2-3 calm, controlled repetitions.
2. The recommended practise for intermediate-level athletes is 4–10 repetitions for 4 sets, 2-3 times a week.
3. People at an advanced level should work out 10 or more times for 4 sets, 2-3 times a week.
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