This exercise works a number of different muscles, including chest muscles like the pectoralis major, as well as your anterior deltoids, triceps, trapezius and serratus anterior, according to Gymless Fitness.
But approach the pike push-up with caution. You know those warnings that read something like “Don’t try this at home” or “don’t attempt this without assistance”? That’s the kind of warning that should accompany a particularly challenging kind of exercise known as the pike push-up.
“It’s just another kind of push-up,” you may be thinking. “How hard can it really be?”
Sabrena Jo, MS, the senior director of science and research for the American Council on Exercise (ACE) is very straightforward about it.
“It’s definitely a very advanced form of the push-up,” she says. “In fact, it’s kind of obscure because it’s hard. It’s really hard. It’s advanced, and honestly, not everyone can do it all that well. So you have to be careful.”
What To Know Before You Try the Pike Push-up
Be sure that you’re prepared to attempt the pike push-up before you throw yourself into it. “You want to feel confident in a traditional push-up before you try it,” says Jo. The pike push-up does require a certain degree of strength and stability. Make sure you don’t have any nagging shoulder injuries or other wear-and-tear to your body that might inhibit you from being able to do the pike push-up safely. If you’re not physically prepared for it (and even if you are), you could potentially injure yourself, especially your head or your neck if your arms give out and you land on your head.
How To Do a Pike Push-up
Time to give it a try!
Get into starting position
Assume the starting pike position on the floor. Think downward dog position, with your hips in the air and your hands on the floor in front of you. Also, you might put a pillow or cushion on the floor in front of you for your first attempt.
Make sure your hands are positioned correctly
“Think of your body as being in an inverted V position, so place your hands about shoulder-width apart with the feet just a bit wider than shoulder-width to give you a nice stable base,” says Keola Holt, a master trainer with Crunch Fitness. As for why it’s important to have the right position for your hands: “The [more] narrow you go in, the much harder this is going to be,” says Jo.
Bend your knees
“Keep both arms and legs straight and bend from the elbows to lower your upper body toward the floor,” says Holt. How far down you go is up to you. You could aim for touching the top of your head toward that pillow or cushion in front of you. But try to avoid flaring your elbows outward, Holt cautions. Also, as you descend, try to avoid looking at the floor, since that can extend your neck. “Instead, lead with the crown of your head while looking at your feet,” he says.
Straighten up again
You’re halfway through, with your bent arms, so it’s time to return to starting position. “As you reach the bottom, hold for a second and push yourself up, straightening the arms while remaining in your inverted V position back to starting position,” says Holt. Did you pull it off? Congratulations! If you successfully completed one pike push-up, and you’re not feeling any twinges or aches in any ominous places, you can try another one.
How Many Pike Push-ups Should I Do?
Even if you can reel off a number of regular push-ups with no difficulty, this exercise is very intense. It will probably be hard to do more than a few with good form when you first start out, says Jo. “When your form starts to fall apart, your set is over,” says Jo. As with any other exercise, the best approach is a gradual approach, where you build up the number of repetitions over time, rather than expecting to complete a full set (or multiple sets) from the very beginning.
Who Shouldn’t Attempt the Pike Push-up?
In case you weren’t sure, this exercise is not for everyone. “Those with a shoulder or elbow injury should avoid this exercise,” explains Holt. Additionally, you may want to forego this exercise if you have a condition like glaucoma or high blood pressure since inversion can send blood rushing to your head. Check with your healthcare provider just in case. Next up: Want to Get Stronger, More Flexible, and Lose Weight? It’s Time to Try Pole Fitness—Here’s Exactly How to Get Started Sources:
Gymless Fitness. Pike Push Ups.Sabrena Jo, MS, senior director of science and research for the American Council on Exercise (ACE)Keola Holt, master trainer with Crunch Fitness.
