Exercise Of The Week: Pike PushUp

Photo credit: health.com

Pike pushup is a dynamic downward-facing dog pose yoga move. It is a great exercise for building core muscle strength for the upper body. The benefits of doing pike pushup are similar to that of side pushup, however, pike pushup stretches the hamstrings.


Like other body-weight workouts, this exercise is a compound exercise as it makes several muscles to perform well. This move work the back of the shoulders, the core, the back, and the hamstrings. Pike pushup is ideal for building shoulder strength. It is an excellent accolade to any upper body workout. In addition, this move is adjustable to almost any fitness level.

Pike pushup may look/sound intimidating, and you are probably thinking you can't  do this then want to skip this tutorial. Stick with me buddies! Just like when you are working up your reps to doing any strength training, the progression up to a pike push-up has lots of value on its own. And just like every other exercises, this is a goal that needs lots of practice to achieve. But trust me, this is goal worth setting!

Performing a pike pushup is almost the same as overhead press workout but this move is better  because it requires practically no equipment, no weights, all you need is the floor!

How To Perform Pike Push Up

• Begin in plank position with hands in a wide diamond (fingers facing each other) and your feet about hip-width apart and your hands under your shoulders. Bend at waist, lifting hips up and begin to move your feet toward your hands while maintaining straight legs so body forms upside-down "V" (at the top position your body), in a hinge position, bent at the hips.

• If you have the flexibility to keep your heels flat, go ahead and do so. Otherwise, staying on the balls of the feet is perfectly acceptable. From here, bend your elbows in toward your body and lower head toward hands, descend until your head touches the floor. 

• Push yourself back up to the start position. That is 1 rep. 

• Repeat 5-10 reps and possibly 2-3 sets.

Consideration: Remember to keep your balance first. Go down as far as your strength can allow.
It will take time to master, but the benefits are undeniable! Don't forget to include pike pushups in your upper body workout routine.