She Strengthens

Unlock the Power of Pike Push-Ups: Boost Shoulder Strength and Prep for Advanced Moves

Pike push-ups are a game-changer for building shoulder strength and preparing for more advanced exercises. This powerful move requires proper form to avoid injuries and ensure a safe progression. Let’s dive into the benefits, expert tips, and step-by-step guidance to master the pike push-up.

Why Pike Push-Ups Stand Out

Certified personal trainer ShaNay Norvell, a runner-up on “American Gladiator,” emphasizes the importance of pike push-ups in building major shoulder strength. This exercise puts more emphasis on the shoulders compared to traditional push-ups, making it an ideal transition exercise for those interested in gaining strength for handstands or handstand push-ups.

Core Engagement and Handstand Prep

Pike push-ups also recruit the core, as you shift your weight forward into the pike position, engaging your core to maintain balance. This advanced push-up helps you become more aware of your weight being shifted overhead, preparing you for more challenging exercises.

Mastering the Perfect Pike Push-Up

Before attempting pike push-ups, perfect your regular push-up form and ensure you’re not recovering from an elbow or shoulder injury. Start with 2-3 sets of 5-8 slow, controlled reps, resting for 1 minute between rounds for maximum strength gain.

Step-by-Step Guide

1. Begin in a plank position with hands firmly on the floor and toes pressed into the ground.
2. Engage your core, glutes, and hamstrings, maintaining a neutral and straight line from head to heels.
3. Lift your hips up and back, forming an inverted V shape with your body.
4. Keep your arms and legs straight, then bend your elbows and lower your upper body toward the floor.
5. Pause, then slowly push back up to the starting position, maintaining control throughout the movement.

Level Up: Pike Push-Up Progression

Not ready for a full pike push-up? Break down the movement and focus on building strength and stability in your shoulders and core. Practice planks, perfect your push-up form, and work on related moves like Dolphin Pose and plank pike-ups on a stability ball.

Pro Tips for Improving Form

To master the pike push-up, slow down and focus on your form. Remember:

• Don’t let your head touch the floor, but aim to get as close as possible.
• Avoid pushing too hard, as you don’t want to slip and fall or injure your shoulders.

By following these expert tips and step-by-step guidance, you’ll be well on your way to unlocking the power of pike push-ups and preparing for more advanced exercises.