Pike Push-Up for Shoulder Strength

The pike push-up is an excellent bodyweight exercise that primarily targets the shoulders, upper chest, and triceps, making it an ideal addition to any upper-body workout.

With its simple form and highly effective movement, the pike push-up helps build shoulder strength and improve stability, all without the need for equipment.

In this blog, we’ll explore the benefits of pike push-ups, how to perform them properly, and how the Hint app can help you track your workouts and progress.

Whether you're aiming to enhance your strength or add variety to your fitness routine, the Hint app's Pro Workouts feature and Hint Pro and Hint Premium subscriptions can support your goals through effective workout tracking and progress monitoring.

What Are Pike Push-Ups?

A pike push-up is a variation of the standard push-up that shifts more emphasis onto the shoulders.

By positioning your body in an inverted V-shape, with your hips raised, you place more weight on your upper body, particularly the shoulders.

This makes it an ideal exercise for anyone looking to build shoulder strength and stability.

How to Pike Push-Up

Here’s a step-by-step guide on how to pike push-up correctly:

1. Start in a plank position: Place your hands shoulder-width apart on the ground and extend your legs behind you, as if preparing for a standard push-up.
2. Raise your hips: Lift your hips toward the ceiling, creating an inverted V-shape with your body. Your arms should be straight, and your head should be in line with your arms.
3. Lower your head: Slowly bend your elbows and lower your head toward the floor, keeping your hips raised and maintaining the inverted V-position.
4. Push back up: Press into your hands and push your body back to the starting position, focusing on using your shoulder muscles.

By following these steps, you’ll perform a proper pike push-up, helping to build strength and improve upper body stability. You can log and track your pike push-ups using the Hint app to monitor your performance and increase reps as you progress.

Pike Push-Up Muscles Worked

The pike push-up primarily targets your shoulders, but it also engages other upper body muscles. Here’s a breakdown of the pike push-up muscles worked:

• Shoulders (Deltoids): The main focus of the pike push-up, deltoids are responsible for shoulder movement and stability.
• Triceps: Located on the back of your upper arms, the triceps are heavily involved in the pushing motion.
• Upper Chest: While not as emphasized as in regular push-ups, the pike position still works the upper part of your chest muscles.
• Core: Your core helps stabilize your body throughout the movement, preventing sagging or instability.

With the Hint app, you can track your progress and see how exercises like pike push-ups help strengthen these target muscles over time.

Pike Push-Up Benefits

There are several benefits of pike push-ups, making this a must-have exercise in any upper body workout routine:

• Builds shoulder strength: The pike push-up places greater emphasis on the shoulders, helping to build strength in this crucial area.
• Improves stability and balance: By engaging your core and shoulder muscles, pike push-ups enhance stability and balance, which is useful for both strength training and daily activities.
• Great for progressions: Pike push-ups are a step toward more advanced exercises like handstand push-ups, making them perfect for those looking to push their limits.
• No equipment needed: As a bodyweight exercise, pike push-ups can be done anywhere without the need for extra equipment.

With the Hint app’s Pro Workouts feature, you can track your pike push-ups, ensuring you're progressing efficiently. You’ll be able to see how your strength improves over time, giving you the motivation to keep pushing forward.

Elevated Pike Push-Ups: An Advanced Variation

For those looking to take the pike push-up to the next level, the elevated pike push-up is a more advanced variation.

In this version, you elevate your feet on a bench, chair, or another stable surface to increase the difficulty, shifting even more of your body weight onto your shoulders.

How to Perform Elevated Pike Push-Ups:

1. Position your feet: Place your feet on an elevated surface like a bench or chair while keeping your hands on the floor.
2. Lift your hips: Similar to the regular pike push-up, raise your hips to form an inverted V-shape.
3. Lower your head: Bend your elbows and lower your head toward the floor, keeping your hips raised.
4. Push back up: Press through your hands to return to the starting position.

The Hint app allows you to log both regular and elevated pike push-ups, making it easy to track your progress and improve your upper body strength with advanced variations.

How the Hint App Supports Your Pike Push-Up Journey

The Hint app provides powerful features to support your push-up workouts, including tracking pike push-ups and other variations:

• Pro Workouts: While the Pro Workouts feature doesn’t offer personalized plans yet, it allows you to log and monitor your workouts, track reps, and follow your progress with exercises like pike push-ups.
• Calorie Tracking: Track the calories burned during your push-up sessions, helping you understand the impact of your workouts on overall fitness.
• Progress Monitoring: Use the Hint app to track improvements in strength, reps, and performance over time, helping you stay motivated as you work toward your fitness goals.

Whether you're focusing on pike push-ups or adding more variations to your routine, the Hint app ensures that you stay on track and continue improving.

FAQ Section

1. What muscles do pike push-ups work?

Pike push-ups primarily target the shoulders (deltoids), but they also engage the triceps, upper chest, and core.

2. What are the benefits of pike push-ups?

The benefits of pike push-ups include increased shoulder strength, improved stability, enhanced balance, and progression toward more advanced exercises like handstand push-ups.

3. How do I perform an elevated pike push-up?

To perform an elevated pike push-up, place your feet on an elevated surface and follow the same steps as a regular pike push-up, focusing on using your shoulders to push back up.

Conclusion

The pike push-up is a powerful exercise that effectively targets the shoulders, triceps, and upper chest, making it a key move for anyone looking to build upper body strength.

Whether you're performing standard pike push-ups or taking on the challenge of elevated pike push-ups, this exercise helps improve stability, balance, and overall muscle endurance.

With the Hint app, you can log your push-up workouts, track calories burned, and monitor your progress over time.

Whether you’re just starting or pushing toward more advanced variations, the Pro Workouts feature in the Hint app will help you stay on track and reach your fitness goals.

Download the Hint app today and start incorporating pike push-ups into your workout routine for stronger shoulders and better upper body performance!