Pike Pushups: Benefits, Proper Form, and Advanced Variations

How to do Pike Pushups?

The pike pushup is a foundational bodyweight exercise that targets the shoulders and triceps, serving as an excellent stepping stone toward more advanced handstand pushup variations by emphasizing vertical pressing strength.

What is a Pike Pushup?

The pike pushup is a calisthenics exercise performed with the body in an inverted "V" shape, mimicking the body position of a handstand, but with the feet on the ground. This orientation shifts a significant portion of the body's weight onto the upper body, specifically loading the anterior and medial deltoids, as well as the triceps, similar to an overhead press. It's a key exercise for developing the requisite strength and stability for overhead pushing movements without external weights.

Muscles Worked

The pike pushup primarily engages the following muscle groups:

• Primary Movers:
  • Deltoids (Shoulders): Specifically the anterior (front) and medial (side) heads, responsible for shoulder flexion and abduction.
  • Triceps Brachii: Essential for elbow extension during the pressing phase.
• Stabilizers:
  • Upper Trapezius: Helps stabilize the shoulder girdle.
  • Serratus Anterior: Crucial for scapular protraction and upward rotation, preventing winging of the shoulder blades.
  • Core Muscles (Rectus Abdominis, Obliques, Erector Spinae): Maintain a rigid torso and prevent the hips from sagging or arching excessively.
  • Pectoralis Major (Upper Chest): Provides secondary assistance, particularly the clavicular head.

Benefits of Pike Pushups

Incorporating pike pushups into your training offers several distinct advantages:

• Develops Overhead Pressing Strength: Directly translates to improved performance in exercises like overhead presses, handstand pushups, and even some gymnastic movements.
• Builds Shoulder and Triceps Mass: Provides a significant stimulus for hypertrophy in these key upper body muscles.
• Enhances Core Stability: Requires strong core engagement to maintain the inverted "V" position, improving overall body control.
• Improves Proprioception and Body Awareness: The inverted nature of the exercise challenges balance and spatial awareness.
• Versatile and Accessible: Can be performed almost anywhere without equipment, making it ideal for home workouts or travel.
• Progression for Advanced Skills: Serves as a crucial stepping stone towards more challenging calisthenics skills like handstand holds and full handstand pushups.

Step-by-Step Guide: Performing the Pike Pushup

Executing the pike pushup with proper form is critical for maximizing effectiveness and preventing injury.

• Setup:
  • Begin in a pushup position, but then walk your feet closer to your hands, lifting your hips high into an inverted "V" shape. Your body should resemble a downward-facing dog yoga pose, with your legs and arms relatively straight.
  • Position your hands roughly shoulder-width apart, fingers pointing forward or slightly outward. Ensure your wrists are stacked directly under your shoulders.
  • Your head should be positioned between your arms, looking back towards your feet.
  • Engage your core and slightly tuck your pelvis to maintain a neutral spine, avoiding excessive arching or rounding of the lower back.
• Execution:
  • Initiate the movement by bending your elbows, allowing your head to descend towards the floor. Think about bringing the crown of your head directly between your hands, or slightly in front of them, rather than directly down.
  • Keep your elbows tracking backwards and slightly out (approximately 45 degrees relative to your torso), avoiding flaring them out to the sides.
  • Maintain the pike position throughout the descent, ensuring your hips stay elevated and your legs remain as straight as possible (a slight bend in the knees is acceptable if hamstring flexibility is limited).
  • Descend until the top of your head lightly touches the floor, or as deep as your shoulder mobility allows without compromising form.
• Return:
  • Press strongly through your hands, extending your elbows to push your body back up to the starting inverted "V" position.
  • Focus on driving through your shoulders and triceps, fully extending your arms at the top.
  • Maintain core engagement and control throughout the ascent.

Common Mistakes to Avoid

Suboptimal form can reduce the effectiveness of the pike pushup and increase injury risk.

• Flaring Elbows Out: This places excessive stress on the shoulder joint and reduces triceps engagement. Keep elbows tracking back and slightly out.
• Rounding the Back or Sagging Hips: Indicates a lack of core engagement. Maintain a rigid, straight line from hips to shoulders.
• Head Too Far Forward or Back: Aim to bring the crown of your head down between or just in front of your hands. Don't let your nose or forehead hit the ground first.
• Not Going Deep Enough: Limit your range of motion only if pain or significant form breakdown occurs. Aim for full, controlled descent.
• Rushing the Movement: Perform each repetition slowly and with control, emphasizing the eccentric (lowering) phase.

Pike Pushup Variations and Progressions

The pike pushup can be modified to suit various strength levels.

• Easier Variations (Regressions):
  • Kneeling Pike Pushups: Perform the pike position with knees on the ground, reducing the load on the shoulders.
  • Elevated Hand Pike Pushups: Place your hands on elevated surfaces (e.g., yoga blocks, step, low chair) to decrease the range of motion and angle of the press.
  • Wall Pike Holds: Practice holding the pike position against a wall to build static strength and comfort in the inverted position.
• Harder Variations (Progressions):
  • Deficit Pike Pushups: Elevate your hands on parallettes or sturdy blocks to allow for a deeper range of motion, increasing the stretch and load on the shoulders.
  • Elevated Feet Pike Pushups: Place your feet on a raised surface (e.g., chair, bench) to increase the angle of inversion, shifting more body weight onto the shoulders and making the exercise more challenging. This is a direct progression towards a handstand pushup.
  • Wall Handstand Holds: Practice holding a handstand against a wall to build the necessary strength and balance for freestanding handstand pushups.
  • Handstand Pushup Negatives: Perform the lowering phase of a handstand pushup against a wall slowly and controlled, then reset.
  • Full Handstand Pushups: The ultimate progression, performed either freestanding or against a wall.

Who Should Do Pike Pushups?

Pike pushups are suitable for:

• Fitness Enthusiasts: Looking to build upper body strength and shoulder definition without equipment.
• Calisthenics Practitioners: As a fundamental exercise for progressing towards handstand pushups and other advanced skills.
• Athletes: Who require strong, stable shoulders for sports involving overhead movements (e.g., gymnastics, CrossFit, weightlifting).
• Individuals with Limited Equipment: A highly effective bodyweight exercise for home workouts.

When to Incorporate Pike Pushups

Pike pushups can be incorporated into your routine:

• As a Warm-up: Lighter sets can prime the shoulders for pressing movements.
• As a Main Exercise: For developing shoulder and triceps strength in a bodyweight program.
• As an Accessory Exercise: To complement barbell or dumbbell pressing movements.
• During Upper Body or Full Body Workouts: Typically placed after compound pushing movements or as a primary upper body exercise.

Aim for 2-4 sets of 6-15 repetitions, depending on your current strength level and goals.

Safety Considerations and When to Consult a Professional

While generally safe, consider these points:

• Wrist and Shoulder Health: Individuals with pre-existing wrist or shoulder pain should exercise caution. Ensure proper wrist mobility and warm-up adequately.
• Neck Strain: Avoid letting your neck bear significant weight. The load should be primarily on your hands and shoulders.
• Listen to Your Body: Stop if you experience sharp pain.
• Consult a Professional: If you have chronic shoulder, wrist, or neck issues, or are unsure about proper form, consult with a qualified personal trainer, kinesiologist, or physical therapist. They can assess your individual needs and provide tailored guidance.

Conclusion

The pike pushup is an invaluable bodyweight exercise for building robust shoulder strength, triceps development, and core stability. By mastering its proper form and intelligently progressing through its variations, you can unlock significant gains in overhead pressing power and lay a solid foundation for more advanced calisthenics endeavors. Incorporate this versatile movement into your routine to forge resilient and powerful shoulders.