If you're looking for an exercise that will challenge your upper body and core strength, then look no further than the pike push up. This exercise is similar to a traditional push up, but instead of keeping your body in a straight line, you bring your hips up into a pike position. This move targets your shoulders, triceps, chest, and core, making it a great all-around exercise.

Step 1: Get into a plank position

Start in a plank position with your arms straight and your hands shoulder-width apart. Your feet should be together and your body should be in a straight line from your head to your heels. This is your starting position.

Step 2: Lift your hips up into a pike position

From the plank position, lift your hips up into the air to create a pike position. Your body should form an inverted V shape. Keep your arms straight and your head in line with your arms.

Step 3: Lower your head towards the ground

From the pike position, bend your elbows and lower your head towards the ground. Keep your elbows close to your body and your core engaged.

Step 4: Push back up to the pike position

Push back up to the pike position by straightening your arms. Keep your core engaged and your head in line with your arms.

Step 5: Lower your hips back down to the plank position

Lower your hips back down to the plank position by lowering your legs. Keep your core engaged and your body in a straight line from your head to your heels.

Tips for doing a pike push up

Here are a few tips to help you perform a pike push up correctly:

• Start with a modified version of the exercise, where you rest your feet on a raised surface like a bench or step.
• Engage your core throughout the exercise to maintain proper form and stability.
• Keep your elbows close to your body throughout the exercise to target your triceps more effectively.
• Focus on your breathing, exhaling as you push up and inhaling as you lower down.

Variations of the pike push up

If you want to switch up your routine, try one of these variations of the pike push up:

• Feet-elevated pike push up: Place your feet on a raised surface like a bench or step to increase the difficulty.
• One-arm pike push up: Perform the exercise with one arm while the other arm is held behind your back.
• Spiderman pike push up: Bring one knee towards your elbow as you lower down, alternating sides with each rep.

Conclusion

The pike push up is a challenging exercise that targets your upper body and core. By following these steps and tips, you can perform the exercise safely and effectively. As with any exercise, listen to your body and start with a modified version if needed. Incorporate the pike push up into your workout routine for a stronger, fitter you.

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