Pike push ups are a great way to build upper body strength and target several key muscle groups at once. This exercise is essentially a variation of the traditional push up, but it places more emphasis on the shoulders, triceps, and core muscles. In this article, we will take a closer look at the muscles worked during pike push ups and how to perform this exercise correctly for maximum benefit.
Muscles Worked During Pike Push Ups
The primary muscles worked during pike push ups are the shoulders, specifically the anterior and medial deltoids. These muscles are responsible for raising and rotating the arms, making them essential for upper body strength and stability. In addition to the shoulders, pike push ups also engage the triceps and core muscles, including the rectus abdominis, obliques, and transverse abdominis.
When performing pike push ups, it is important to maintain proper form and alignment to avoid injury and maximize results. Start by getting into a plank position with your hands shoulder-width apart and your feet together. Next, lift your hips up towards the ceiling to form an inverted V-shape with your body. From here, bend your elbows and lower your head towards the ground, keeping your core engaged and your back straight. Push back up to the starting position and repeat for the desired number of reps.
Variations of Pike Push Ups
There are several variations of pike push ups that can be done to target different muscle groups or increase the difficulty of the exercise. One such variation is the decline pike push up, which involves placing your feet on an elevated surface such as a bench or step. This increases the angle of your body and places more stress on the shoulders and triceps. Another variation is the pike push up with knee tuck, which involves bringing your knees towards your chest as you lower your head towards the ground. This engages the core muscles even more and adds an extra challenge to the exercise.
Benefits of Pike Push Ups
Pike push ups offer several benefits for those looking to improve their upper body strength and overall fitness. By targeting the shoulders, triceps, and core muscles, this exercise can help improve posture, balance, and stability. It also helps to increase upper body strength and endurance, making it a great addition to any workout routine. Additionally, pike push ups can be done anywhere and require no equipment, making them a convenient and effective exercise for those with busy schedules or limited access to a gym.
Incorporating Pike Push Ups into Your Workout Routine
If you are interested in incorporating pike push ups into your workout routine, it is important to start slowly and gradually increase the number of reps and sets over time. Begin with a few sets of 5-10 reps and focus on maintaining proper form and alignment throughout the exercise. As you become more comfortable with pike push ups, you can increase the difficulty by trying one of the variations mentioned above or incorporating other upper body exercises such as push ups, dips, or pull ups into your routine.
Conclusion
Pike push ups are a challenging and effective exercise for building upper body strength and targeting several key muscle groups at once. By incorporating this exercise into your workout routine, you can improve your posture, balance, and stability while increasing your overall fitness and endurance. Remember to start slowly and gradually increase the difficulty over time, and always focus on maintaining proper form and alignment to avoid injury and maximize results.