What is a pike push ups ?
The pike push-up is an effective upper body exercise. It specifically targets your shoulders, chest, and triceps muscles. This exercise forces your body into a V shape, which increases shoulder strength and activates your core muscles.
How to do a pike push ups ?
- Starting position:
Assume a normal push-up position.
Place your hands on the floor, slightly wider than shoulder-width apart.
Keep your legs straight behind you. - V-shape:
Lift your hips up and bend your body into an inverted V shape.
Keep your legs and back straight. - Bend your arms:
Bend your head toward the floor.
Bend your elbows, bringing your chin closer. - Return to starting position:
Straighten your arms and return to the V position.
10 Tips to Improve Pike Push ups :
- Focus on the right position:
Keep your body in the correct V shape from the start. - Don’t overdo it:
Do 2-3 sets of 8-10 reps at first - Focus on breathing:
Inhale while going down and exhale while coming up. - Take time to improve:
Spend only 10-15 minutes each day improving. - Make a plan:
Set aside time for this exercise 3-4 days a week. - Adjust the height:
Try to keep your feet slightly elevated at the beginning. - Combine with other exercises:
Plank and dumbbell exercises along with push-ups help increase strength. - Importance of proper nutrition:
Ensure muscle growth by eating protein and carbohydrate-rich foods. - Listen to your body’s signals:
Consult a doctor if you experience pain and discomfort. - Relax at the end:
Relaxation and stretching after exercise help restore muscle strength.
10 benefits of pike push ups :
- Increases shoulder strength:
This exercise targets the shoulder muscles and improves their strength and stability. - Activates core muscles:
While doing pike push-ups, the abdominal and waist muscles remain active. - Reduces the risk of injury:
Strengthening the shoulders reduces the risk of injury in other exercises or sports. - Improves physical flexibility:
This exercise helps increase the flexibility and stability of the body. - Simple exercises that can be done at home:
Since no special equipment is required, it can be done at home. - Helps burn calories:
It helps burn calories by keeping the muscles of the whole body active. - Saves money:
It can be done regularly at home without a gym. - Helps prepare for other exercises:
It increases shoulder strength, which makes it easier to do other arm and upper body exercises. - Improves lung health:
Correct breathing exercises increase lung capacity. - Develops strength and endurance:
Doing it regularly not only strengthens the body but also improves endurance.
Conclusion:
Pike push ups are a simple yet effective exercise that can become an important part of your fitness journey. Regular practice, correct position, and moderate physical effort can give you great results quickly. Remember, practice with patience and consistency.
“May your fitness journey be successful!”