Step by Step Guide

  1. Begin in a high plank position with your hands shoulder-width apart, wrists directly under your shoulders, and feet hip-width apart.
  2. Engage your core muscles to maintain a straight line from your head to your heels.

Perform a Push-up:

  1. Lower your body towards the ground by bending your elbows, keeping them close to your sides.
  2. Lower your chest as close to the ground as possible while maintaining a straight back and core engagement.
  3. Push through your palms to extend your arms and return to the starting position.

Transition to Pike Position:

  1. Lift your hips towards the ceiling, shifting your weight back towards your feet.
  2. Keep your legs straight as you raise your hips, forming an inverted V shape with your body.
  3. Engage your core muscles to maintain stability and control throughout the movement.

Hold Pike Position:

  1. Pause briefly at the top of the pike position, feeling a stretch in your hamstrings and maintaining tension in your core.
  2. Lower your hips back down towards the starting plank position, transitioning smoothly from the pike position.
  3. Ensure that your body remains in a straight line as you return to the plank position.
  4. Perform the combined movement of push-up followed by pike for the desired number of repetitions.

Benefits of The Push-up + Pike

  1. Upper Body Strength: The push-up component targets the chest, shoulders, and triceps, while the pike movement engages the shoulders and core muscles.
  2. Core Stability: Both the push-up and pike movements require significant core engagement to maintain stability and control throughout the exercise.
  3. Shoulder Mobility: The pike position helps improve shoulder mobility and flexibility by stretching the shoulders and upper back.
  4. Increased Muscle Activation: Combining the push-up with the pike movement activates multiple muscle groups simultaneously, leading to greater muscle activation and calorie burn.
  5. Functional Movement: The push-up + pike exercise mimics real-life movements and challenges the body in multiple planes of motion, making it a functional and effective full-body exercise.

Tips for Beginners:

  1. Start with Modified Versions: Beginners can start with modified push-ups on their knees or elevated surfaces to build strength before progressing to the full push-up + pike movement.
  2. Focus on Form: Maintain proper form throughout the exercise, with a straight back, engaged core, and controlled movements to prevent injury.
  3. Use a Mirror for Feedback: Position yourself in front of a mirror to monitor your form and ensure proper alignment of your body during each repetition.
  4. Control the Pace: Perform the exercise at a controlled pace, focusing on quality repetitions rather than speed, especially when transitioning between the push-up and pike positions.