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 Pike:

  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.

Transition to Push-up Position:

  1. Lower your torso towards the ground by bending your elbows, keeping them close to your sides.
  2. Lower your chest towards the ground while maintaining a straight back and core engagement.

Perform a Push-Up:

  1. Push through your palms to extend your arms and return to the starting plank position.
  2. Ensure that your body remains in a straight line from head to heels throughout the push-up movement.

Return to Pike Position:

  1. Lift your hips back towards the ceiling, transitioning smoothly from the push-up position to the pike position.
  2. Maintain control and stability as you move through the transition.

Repeat the Movement:

  • Perform the combined movement of pike followed by push-up for the desired number of repetitions.

Benefits of The Pike + Push-up

  1. Upper Body Strength: The push-up component targets the chest, shoulders, and triceps, while the pike movement engages the shoulders and upper back.
  2. Core Stability: Both the pike and push-up 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 pike with the push-up movement activates multiple muscle groups simultaneously, leading to greater muscle activation and calorie burn.
  5. Functional Movement: The pike + push-up exercise 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 pike + push-up 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 pike and push-up positions.