Primary muscles: Shoulders
Secondary muscles: Chest, upper back, arms, core
Equipment: No equipment
Pike Push Up Instructions
1. Get down on your hands and feet, with your hands shoulder-width apart, your legs straight and your hips up.
2. Bend your elbows, until your arms form a 90-degree angle, and bring your head close to the mat.
3. Straighten your elbows, pushing your body away from the mat, and return to the starting position.
4. Repeat until the set is complete.
Proper Form And Breathing Pattern
Start with your arms in line with your spine, straighten your back, engage your core and keep your upper and lower body at a 90-degree angle. Breathe in as you bend your elbows, and lower your body until your head almost touches the mat. Exhale as you straighten your arms and push back to the initial position.
From the Shop
The pike push up is a great exercise for building shoulder strength and improving core stability. This exercise works your shoulders, arms, chest, back, and core, and helps to tone and strengthen your entire upper body.
Pike Push Up Demonstration
Sets And Reps
Complete 3 sets of 15 to 20 repetitions. If pike push ups are too challenging for you, start with knee push ups and bodyweight push ups, to increase muscle strength.
To calculate the number of calories burned doing the pike push up, enter your weight and the duration of the exercise:
Related Upper Body Exercises
Try these other upper body exercises to tone, tighten and sculpt your triceps, biceps, chest, upper back and shoulders:
Medicine ball overhead circles
Dumbbell side swings
Chest press legs extended
Belly Fat Burner Workout
Flatten your abs and blast calories with these 10 moves! A belly fat burner workout to tone up your tummy, strengthen your core, and …
Lower Body Workouts
Brazilian Butt Workout
Want to know the secret to a perfect booty? Try this Brazilian butt workout to shape, lift and firm your booty fast! A 30-minute at-home exercise routine to tone …
Upper Body Workouts
30-Minute Upper Body Workout
Look your best and get your arms, shoulders, back, and chest in tip-top shape with this 30-minute upper body workout. This strength …
Leave a Reply
You must be logged in to post a comment.