How To Do The Pike Push-Ups: The Complete Guide

If you’re doing body-weight exercises then there’s no better way to hit your shoulders than the Pike Push-Ups. Pike Push-Ups target your shoulders, chest, and core. They are a great way to build upper body strength especially if you’re prepping for a handstand.

Pike Push-Ups

If you’re a beginner, I would recommend you first get comfortable with traditional push-ups and the knee variant of the pike push-ups before attempting the traditional pike push-ups as these require some strength and experience to perform.

If you think you’re ready to start with these push-ups, I would recommend you take it slow with 5-6 reps of not more than 2-3 sets in slow and controlled motion.

Learning The Pike Push Ups

  1. Start in the traditional push-up position with your hands right below your shoulders and your toes firmly planted on the ground.
  2. Now, lift your hips up and back until your body forms an inverted v shape. Try keeping your legs and arms as straight as possible.
  3. Start to bend elbows, and then lower your entire upper body toward the floor.
  4. Stay there for a moment, then slowly push back up until your arms are straight and you’re in the inverted V position. Make sure you maintain control throughout the movement.
  5. Keep your glutes tight and your core braced throughout the motion. Inhale when going down and exhale when pressing up.
School Of Calisthenics

Common Mistakes

  1. Half Reps – This is the most common mistake, as most people want to cram out the maximum possible repetitions forgetting that it does not matter how many reps they do if it is not in the proper form. Also cramming out fast-paced half reps reduces the time under tension which in turn reduces the effectiveness of the exercise.
  2. Posture – It probably arises from weak core and glute muscles. If you cannot maintain the proper straight posture(see picture) then start out by doing knee pike pushups and gradually work your way upwards. 

RELATED POSTS

MORE POSTS

5 1 vote
Article Rating
Subscribe
Notify of
guest
0 Comments
Inline Feedbacks
View all comments
0
Would love your thoughts, please comment.x
()
x