5 Reasons Why Pike Pushups Should Be In Your Workout Routine
Are you looking for a workout that can help you build your upper body strength and tone your shoulders, chest, and triceps? Look no further than the humble pike pushup! This underrated exercise is a great addition to any workout routine and is especially effective for those who don’t have access to weights or gym equipment. In this post, we’ll explore what pike pushups are, how to do them correctly, the benefits of incorporating them into your fitness routine, and how they stack up against traditional pushups.
What Are Pike Pushups
Pike pushups are a variation of the traditional pushup that are great for building upper body strength and toning your shoulders, chest, and triceps. Unlike traditional pushups, which primarily target the chest and triceps, pike pushups place more emphasis on the shoulders.
One of the great things about pike pushups is that they require no equipment, making them a convenient and accessible exercise to do anywhere. Additionally, because pike pushups place less strain on the wrists than traditional pushups, they can be a good option for those with wrist injuries or pain.
Pike pushups can be challenging, especially for beginners, but they are a great way to build upper body strength and improve your overall fitness level. By incorporating them into your regular workout routine, you can achieve a well-rounded upper body workout and take your fitness to the next level.
How To Do Pike Pushups
If you’re looking to add pike pushups to your workout routine, it’s important to learn the proper form to prevent injury and get the most out of the exercise. Here’s how to do pike pushups correctly:
1. Start in a downward dog yoga pose with your hands shoulder-width apart and your feet hip-width apart. Keep your legs straight and your hips up in the air.
2. Slowly lower your head towards the ground by bending your elbows. Make sure to keep your core engaged and your shoulders pulled away from your ears.
3. Once your head is just above the floor, push back up to the starting position by straightening your arms.
It’s important to maintain proper form throughout the exercise. Keep your legs straight and your hips up in the air throughout the movement. Make sure to engage your core muscles to stabilize your body and prevent your hips from sagging. You should also keep your shoulders pulled away from your ears to avoid straining your neck.
If you’re new to pike pushups, start with a few repetitions and gradually increase as you build strength. It’s better to do a few reps with good form than to try to push yourself too hard and risk injury. As you get stronger, you can increase the number of reps or try more challenging variations of the exercise, such as adding a leg lift or using a yoga block to increase the range of motion.
Incorporating pike pushups into your regular workout routine can help you build upper body strength, tone your shoulders, chest, and triceps, and improve your overall fitness level. By practicing proper form and gradually increasing the number of reps, you can take your workout to the next level and achieve your fitness goals.
Benefits Of Pike Pushups
Pike pushups offer numerous benefits for your upper body, including increased strength, muscle tone, and endurance. Here are some of the key benefits of incorporating pike pushups into your workout routine, backed by scientific studies:
1. Increased shoulder strength: Pike pushups primarily target the shoulders, making them a great exercise for building shoulder strength. A study published in the Journal of Strength and Conditioning Research found that pushups with the feet elevated (a variation similar to pike pushups) significantly increased shoulder muscle activation compared to traditional pushups.
2. Improved posture: Strong shoulders and upper back muscles can help improve your posture, reducing the risk of back pain and injury. A study published in the Journal of Physical Therapy Science found that performing pushups (including pike pushups) helped improve posture in young adults.
3. Increased muscle tone: Pike pushups can help tone your chest, triceps, and shoulders, leading to a more defined and sculpted upper body. A study published in the European Journal of Applied Physiology found that performing pushups (including pike pushups) improved muscle activation in the chest, triceps, and shoulders.
4. Improved core stability: Pike pushups require significant core stability to maintain proper form, making them a great exercise for strengthening the abs and lower back. A study published in the Journal of Strength and Conditioning Research found that pushups with the feet elevated (a variation similar to pike pushups) increased core muscle activation compared to traditional pushups.
5. Convenience and accessibility: Pike pushups require no equipment, making them a convenient and accessible exercise to do anywhere. This is especially beneficial for those who may not have access to a gym or workout equipment.
Incorporating pike pushups into your workout routine can offer numerous benefits for your upper body strength, muscle tone, and overall fitness level.
Pike Pushups Vs Normal Pushups
While both pike pushups and normal pushups are great exercises for building upper body strength, there are some key differences between the two.
1. Targeted muscles: Normal pushups primarily target the chest, triceps, and shoulders, while pike pushups place more emphasis on the shoulders. This makes pike pushups a great exercise for those looking to specifically target their shoulder muscles.
2. Form and technique: Normal pushups are performed in a plank position with the hands shoulder-width apart and the elbows tucked in towards the body. Pike pushups, on the other hand, require a downward dog yoga pose with the hips up in the air and the legs straight. The different form and technique can make pike pushups more challenging for some people.
3. Wrist strain: Normal pushups can place strain on the wrists, especially for those with pre-existing wrist injuries or pain. Pike pushups, however, place less strain on the wrists since the hands are in a different position.
4. Core engagement: Both normal pushups and pike pushups require core engagement to maintain proper form. However, pike pushups require more core stability since the hips are raised in the air.
In terms of effectiveness, both normal pushups and pike pushups can be effective for building upper body strength and toning your muscles. It ultimately comes down to your fitness goals and personal preferences. If you’re looking to specifically target your shoulder muscles, pike pushups may be a better option. If you’re looking for a more traditional exercise that targets multiple upper body muscles, normal pushups may be a better fit.
Final Words – Pike Pushups
Pike pushups are a great exercise for building upper body strength, toning your shoulders, chest, and triceps, and engaging your core muscles. By incorporating them into your regular workout routine, you can achieve a well-rounded upper body workout and improve your overall fitness level. Remember to start slowly and gradually increase the number of repetitions as you build strength and always maintain proper form to avoid injury. So, grab your yoga mat and give pike pushups a try – your body will thank you!