Pike push up

Main focus area: Chest, shouders, arms.

pike-push-up

Pike push up.

Why do this?

Pike push ups build strength in your upper chest and shoulders along with stability in your shoulders. This exercise is useful as an intermediate form to train for a handstand commonly used by gymnasts.

How to do this?

  1. Start with a basic push up position.
  2. Place you hands shoulder width apart on the either side of your chest.
  3. Then raise your butt so that you make about a 90 dgr angle between your legs and upper body.
  4. Draw your abs in.
  5. Exhale out as you lower your body along side your arms to the ground.
  6. Keep your head and neck level with your body (don’t look up or down) and don’t allow your back to rise or fall.
  7. Inhale as you raise your body up till your arms are straight and parallel to your body.
  8. Repeat.

How to vary?

Increase difficulty: Decrease the angle between your legs and torso as such that you move up and down more vertically. This places a greater load on your shoulders.

Decrease difficulty: Increase the angle between your legs and torso as such that you move up and down more horizontally. This places a smaller load on your shoulders.

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