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.
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.
SETS AND REPS
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