There are no two ways to do it: The pike push-up is a weird exercise (you literally do a push-up from a pike position – downward facing dog or inverted V). If you were in a judgmental mood, you might slyly say that this looks like one of those moves performed by people in the gym who know they’re in good shape and want everyone to know it. too. But we are not judging here. While researching this article, I learned that the pike push-up is often recommended for those who want to prepare to do a handstand, or a handstand push-up, which was telling. If your goal is to be able to balance yourself upside down, for whatever reason, this might be the one for you.
The pike push-up is great for strengthening your shoulders (especially your anterior deltoids, in the front of your shoulder), your triceps, your pectoralis major (your pecs), and your core (which trains more than you can). would). think).
Fair warning: this is a tough exercise, the hardest I’ve tackled so far in this ongoing series. If you don’t already include standard push-ups in your workout routine, I wouldn’t recommend trying this move just yet. First do a few push-ups. Lots of pumps.
Looking for more workout inspiration? Here’s what happened when I did 50 sumo squats a day for a week, and added 30 supermans a day to my morning routine for a week.
How to do a push spade
I recommend using a mat for this exercise, as it can be hard on the hands – and worse on the face…
Begin in a push-up position on the floor with your arms straight and shoulder-width apart. Engage your core and lift your hips as you walk your feet toward your hands until your body forms an upside-down V. It’s a good idea to stand up on your tiptoes. Stabilize yourself by keeping your arms and legs as straight as possible. Now slowly lower down by bending your elbows until your head touches the floor, slightly in front of your fingertips. Don’t let your elbows flare out to the sides – keep them close to your torso so they curl in. This will help protect you from shoulder injuries. Now push up until your elbows are straight. It’s a rep and you’re going to feel it. Engage your core throughout the session to help stabilize your body, which is, after all, in a very unusual position. You’re also loading a large amount of weight onto your shoulders, triceps, and chest muscles, so they’ll take all the help you can give them. Start with three sets of 5-10 and progress from there.
I Did 20 Pike Pushups Every Day For A Week, And This Is What Happened
I’ve done quite a few upper body exercises in this series of challenges (and I see more to come — thanks, ndlr!), but my upper body still isn’t as strong as the bottom. At no time during my week of pike push-ups was I aware of this fact. I aimed for 20 on the first day and struggled for the last five – wobbly on the way down, to the point I thought I might face a plant. I noticed that my elbows were repeatedly trying to pull to the sides, which might seem easier, but it’s mostly a shortcut to shoulder damage. Be sure to come back up in an inverted V position at the end of the movement, to get the most out of it. You will be strongly tempted to create a gentle arc with your body. Resist!
I was out of breath at the end of the set, and a minute later my deltoids were twitching (which I took for them expressing their displeasure).
On the second day, I focused on raising my hips because I could feel them dropping after about 10 reps. It’s a good idea to have someone watch you perform the movement, to ensure good form. Or use your smartphone camera to record – you may not enjoy the playback, but it will help.
After only two days, I didn’t like this exercise, because I didn’t feel competent. I wasn’t sure if I could complete the set on day three, but to my surprise I found that I moved more easily and felt a powerful sense of accomplishment when I hit 20. I I was even tempted to try for 25, but luckily that moment of madness passed. Afterwards, I noticed the strain in my heart for the first time, which was a pleasant development. Meanwhile, my dog was lying on the couch, peeling grapes.
Days four and five were just as tough, but my form was solid and I never thought I was in danger of hitting my face on the mat. I considered this a great victory.
On day six I hit 25, with a break at 18. On day seven I broke things up into four sets of five reps, but added five to the last set without too much difficulty.
I can see that adding this movement could bring huge gains in shoulder, tricep and chest muscles. But there are other bodyweight exercises that target triceps (like bench dips), pecs (standard pushups), and shoulders (inclined pushups, performed on a bench), so I don’t feel the need for them. to continue with the pike push-up. It’s an advanced move worth trying – especially if you want to master standing push-ups – but, for me, it goes in the basket marked “Moves I Tried But Decided To do not continue”. Now, if you’ll excuse me, I’m going to buy a basket.
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