How to do Pike pushups (Step By - Step Guide)

Time : 5 min

Last Updated: July 10, 2023

If you wanna build strong, healthy and strong shoulders while developing the skills such as handstand or even handstand push-up then you are in the right place because here we are gonna be providing you an ultimate guide to pike push-ups including : it's benefits, correct form, variations, popular questions and also help you identify the common mistakes which you should avoid to maximize your gains and help you reach your fitness goals. Pike pushup is one of the best bodyweight exercise which can help you strengthen your shoulders. By mastering Pike pushups you can easily build the strength required for performing exercises such as frog stand or handstand.
So let's dive right into it :

Part 1

All about Pike pushups

1

The Pike push-up is a press up variation which lays more emphasis on shoulder than the ordinary push-ups. By mastering Pike push-up you would get a step ahead on your way to performing a frogstand or a handstand. So by now you should be able to understand why incorporating Pike push-up in your exercise routine can help you build shoulder strength and can also help you improve your core stability. While it works on shoulders, arms, back and core it also helps you tone and strengthen your entire upper body .

1. Pike Push-ups works on the deltoid, the triceps, Pectoralis major. Pectoralis major is the largest and the longest muscles among these 3 muscles. The pectoralis major is also known as the “breaststroke muscle”.
2. One of the best thing about this exercise is that even though it can help you train your shoulders better than almost any exercise it can be done almost anywhere since it does not require use of any equipment.
3. Caution: If anyone is recovering from an elbow or shoulder injury then that pearson should not perform this exercise as it lays a lot of pressure on those 2 joints. Moreover if a pearson suffers from dizziness then also that pearson should not perform this exercise as it can make you feel extremely dizzy.

2

Benefits of Pike pushups: There are numerous benefits for adding pike pushups to your workout routine as they can get you strong shoulders and you don't even need any equipment to perform those. Some of those benefits are as follows :

1. Since it helps strengthen your upper body and core which can help you build the strength required for performing handstand or even the handstand pushup.
2. While performing this exercise your proprioceptive muscles are put constantly to work during this movement which significantly improves your balance and stability.
3. Since the chest performs less work in pike pushups a lot of resistance is placed on the shoulders. Which in return help you build strong and healthy shoulders. Having strong shoulders can help you a lot in your day to day life.

Part 2

Correct Form

1

Correct Form of Pike pushups : There are a lot of people who perform this exercise still wrong as it can performed wrong easily because while performing this exercise you need to maintain a good posture as well balance your body. Which most of the people are unable to. So without any further delay let's begin to see how to perform Pike pushups:

1. To perform a pike pushup start with a standard pushup form.
2. After getting in a pushup form you need to start to walk your hands backwards towards the feet until. You can stop moving your hands towards your feet when you feel like your body has formed the shape of an upside down "V".
3. Now in the same position start to bend your elbow and lower your upper body towards the ground. Your elbow is supposed to bend around 45°. Now just repeat the process and perform the desired no. of repetitions. Make sure to keep your legs straight throughout the exercise.

Part 2

Variations

1

Feet Elevated Pike pushup: This variation is a progression of the pike pushups, therefore before you start practising this exercise you should be able to perform 8-10 standard Pike pushups. To perform this exercise you need to get in the same position as in the standard pike pushups the only difference is that. Your feet's are supposed to be on an elevated object such as a chair, a table, etc. Keep your hands right under your shoulder and pike through the hips. Make sure to keep your legs straight. Now in the same position start to bend your upper body towards the ground. Try to isolate the triceps and the shoulders by keeping the forearms parallel during the press.

2

One Leg Up : This variation is also a progression of Pike pushups. To perform this pushup you need to get into the standard pike pushup the very difference is that you need to lift one for your leg which ever you are comfortable with before lowering your upper body towards the ground. Even though your leg is lifted up don't forget to keep it straight. By doing this you will increase the pressure on your shoulder. Leading a bigger pump to your shoulders.

Part 2

Common Mistakes

1. Not leaning forward enough and not touching the ground with your nose you will lower the pressure put on your shoulders. Resulting in a drop in your shoulder's pump.
2. By being too far to too close to your feet you can loose your balance and stability and end up injuring yourself. So make sure to maintain the right distance between yor feet and your hands.
3. By not leaning your upper body in a straight line and touching the ground through the chin instead of touching it from your nose. You turn a Pike pushup into a standard pushup just having a pike at your hip.

Article Summary

If you wanna build strong, healthy and strong shoulders while developing the skills such as handstand or even handstand push-up then the Pike pushup exercise is for you because by mastering Pike pushups you can easily build the strength required for performing exercises such as frog stand or handstand. Pike Push-ups works on the deltoid, the triceps, Pectoralis major. Pectoralis major is the largest and the longest muscles among these 3 muscles. The pectoralis major is also known as the “breaststroke muscle”. If anyone is recovering from an elbow or shoulder injury then that pearson should not perform this exercise as it lays a lot of pressure on those 2 joints. Moreover if a pearson suffers from dizziness then also that pearson should not perform this exercise as it can make you feel extremely dizzy.While performing this exercise your proprioceptive muscles are put constantly to work during this movement which significantly improves your balance and stability. Since the chest performs less work in pike pushups a lot of resistance is placed on the shoulders. Which in return help you build strong and healthy shoulders. Having strong shoulders can help you a lot in your day to day life.