Pike Push Up

Starting Posture

Start in a plank position with your hands directly under your shoulders and your body in a straight line from head to heels. Your feet should be hip-width apart.

How to Exercise

Push your hips up towards the ceiling, keeping your legs straight and your arms in a locked position. Your body should form an upside-down V shape. Slowly lower your head towards the ground by bending your elbows, then push back up to the starting position.

Breath Control

Inhale as you lower your head towards the ground, exhale as you push back up to the starting position.

Common errors

A common mistake is arching or rounding the lower back during the movement. Make sure to keep your body in a straight line from head to heels at all times. Another error is letting your elbows flare out to the sides, which can put unnecessary stress on the shoulder joint.

Weights

No weights are needed for this exercise as it is a bodyweight exercise.

Grips

There are no specific grips for the pike push up as it is performed with hands on the ground.

Variations

To make the pike push up easier, you can perform the exercise with your knees bent instead of straight. This reduces the amount of weight that is being lifted and can help you build up strength. To make the exercise more challenging, you can elevate your feet on a platform or use a stability ball to increase the angle of the movement.

Comments and tips

Engage your core throughout the exercise to maintain a straight line from head to heels. Focus on keeping your elbows close to your body as you lower and push back up. Perform the exercise slowly and with control to maximize the benefits.

Cautions

Avoid putting excess strain on your neck by keeping your head in line with your spine throughout the exercise. If you experience any pain or discomfort, stop the exercise immediately.