If you are looking for an exercise that targets your shoulders and triceps, then the pike pushup might just be the perfect workout for you. This exercise is a variation of the classic pushup, and it is an excellent way to build upper body strength without the need for any equipment.
What is a Pike Pushup?
A pike pushup is a type of pushup that focuses primarily on the shoulders and triceps. The exercise is performed in a similar way to a traditional pushup, except that your hips are raised up towards the ceiling, and your legs are straightened out behind you.
To perform a pike pushup, start in a downward dog position with your hands and feet on the ground. From this position, slowly lower your head towards the ground by bending your elbows, then push yourself back up to the starting position.
Benefits of Pike Pushups
There are many benefits to incorporating pike pushups into your workout routine. Here are just a few:
- Builds upper body strength
- Targets the shoulders and triceps
- Improves posture
- Increases flexibility
- Can be done anywhere, without any equipment
How to Do a Pike Pushup
Here is a step-by-step guide on how to perform a pike pushup:
- Start in a downward dog position with your hands and feet on the ground.
- Slowly raise your hips up towards the ceiling, while keeping your legs straight.
- Bend your elbows and lower your head towards the ground.
- Push yourself back up to the starting position.
- Repeat for the desired number of reps.
Tips for Performing Pike Pushups
Here are a few tips to help you perform pike pushups correctly:
- Keep your elbows close to your body as you lower yourself towards the ground.
- Engage your core muscles to keep your body stable throughout the exercise.
- Start with a few reps and gradually increase the number as you get stronger.
- Remember to breathe in as you lower yourself towards the ground, and breathe out as you push yourself back up.
Variations of Pike Pushups
If you find pike pushups too difficult, there are several variations that you can try:
- Decline pushups: Perform pushups with your feet elevated on a bench or step.
- Wall pushups: Stand facing a wall and perform pushups by leaning forward and pushing yourself away from the wall.
- Knee pushups: Perform pushups with your knees on the ground.
Conclusion
Pike pushups are an excellent exercise for building upper body strength and targeting the shoulders and triceps. With a little practice and patience, you can master this challenging workout and enjoy the many benefits it has to offer.