Benefits of Pike Push Ups and How to Do Them

If you like doing traditional push-ups, it’s time for you to discover a more demanding variant. These are the “pike push up” push-ups, which strengthen the shoulder area the most.

Last update: 09 October, 2022

Within the training there are exercises that are executed with your own body as resistance. In this group are push-ups; but this time we are going to delve into a variant: push-ups pike push up or push-ups pica.

They owe their name to the position you must adopt in their development, because your body is positioned in a swoop, with the legs extended and the trunk lying towards the ground. push-ups pike push up seek to deepen the development of the muscles of the coreof the arms and shoulders.

This exercise is an excellent start for you to add complex routines with a higher degree of demand. It is best that you master the traditional push-ups first, before starting this variant. With this you will have the minimum base necessary to comply with the routine.

How to do push-ups “pike push up”?

in the pushups pica you don’t need any kind of equipment. Just some rug or mat on which to rest your body.

Comfort must be one of the best allies in the development of your exercises. That is why it is important that you recognize the conditions in which your body is as relaxed as possible.

If you go to a gym, it might be easier to get it. If you are at home you will need a rug that allows you to lean on easily and run the following steps.

Pushups have multiple variables. Some are more demanding than others.

1. Starting position

Start on the ground, as if you were going to do a traditional push-up. Supported already on a carpet that assures you stability, you will have your arms outstretched and your hands below shoulder height, with the core active and straight back.

2. V inverted

Walk with your legs towards your hands as you raise your hips. Here you adopt the basic position of push-ups pike push upin the shape of an inverted V.

You have to keep your arms and legs stretched out and straight.

3. Elbow flexion

Start bending your elbows at about a 45-degree angle relative to the rest of your body. Your head will get closer and closer to the grounduntil you touch it.

Now with your head in your hands, and gently touching the floor with it, bring your elbows closer to your chest and stretch your arms. It is advisable that you do not lock your elbows completely; you can flex them to take care of the tension of the ligaments.

4. Completion

Finally, you push up to return to the starting position. You use the breath as a support tool. Inhale when going down and exhale when going up. You have the opportunity to perform several repetitions that will increase in number, as you acquire greater resistance.

Benefits of push-ups “pike push up”

The practice of this routine is recommended for most training plans due to the advantages it adds to your muscle development. It is oriented, in the first line, to the deltoid muscles and the triceps. Secondly, it enhances the pecs.

From the benefits it brings to muscle groups we can identify the following utilities:

  • Promotes effective movement from different planes of your body They exercise in unison. It is multiarticular.
  • Develop your shoulder power. You reduce the chance of injury by protecting the rotator cuff.
  • Deepens compliance with a correct posture, in which your upper body gains resistance and strength.
  • Increases the resistance of core, with the aim of always maintaining balance through straightness in your spine.
Shoulders are frequently injured in athletes. Push-ups help strengthen the area.

Recommendations for practicing safe “pike push up” push-ups

You may need to strengthen your mobility before practicing this routine. That’s why, the best thing you can do as a preliminary step is to perform traditional push-ups. These should help you develop strength through activation of the coreconsolidation of body stability and better rotation of your upper limbs.

You have to guarantee a warm-up prior to executing the push-ups pike push-up Above all, dedicated to the shoulder area.

Do not forget the usefulness of complying with the technique of movement. It will be she who guarantees the correct way to obtain the benefits for your muscles.

We advise you not to spend a long time upside down on the ground, as this implies its risks and increases the probability of fatigue. It’s best that you don’t overtime in the inverted V position.

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