The pike press is a great exercise whose main motive is to promote better shoulder strength. Also known as pike push-ups, this workout is responsible for the shoulders, torso, arms, back, and chest. This exercise has numerous key benefits that make it an ideal workout for your exercise routine. It greatly improves your core stability. This exercise also helps in toning and strengthening your entire upper body, thus giving you a well-built posture. Hence, this workout is also known as a significant shoulder strengthener.
Below is the perfect guide to performing the Pike Press, which will give you all the information you need to get it to perform.
How to do the pike press like a pro:
Below you will find all the information and instructions you need to carry out the pike press easily and unhindered.
Directions:
1. First, you need to warm up quickly but effectively (like jogging) before doing this exercise. This serves to increase your freedom of movement, the blood flow to your connective tissue and to reduce the risk of injury.
2. To begin this exercise, get into the traditional push-up position with your hands shoulder width apart and touching the floor. Your legs should always be straight and your body weight should be balanced on your toes.
3. Now, while in the push-up position, notice where your head would touch the floor.
4. Then "tuck" your body (by moving your toes towards your hands) so that your hips are raised and your back is bent. You need to stand on the balls of your feet and stretch your arms as far as possible.
5. To make sure your head is touching the floor, bend your elbows while keeping your body weight on your hands. Also, keep your spine straight while trying to touch the floor with your forehead. There you will lose your body weight in your triceps and shoulders.
6. Finally, exhale as you push yourself back to the starting position. To do this, however, you need to move very slowly and distribute your weight evenly across your arms and legs.
Things To Consider While Running The Pike Press:
1. The most important thing to keep in mind with any exercise is a quick warm up. This increases your freedom of movement and prevents injuries.
2. When you pike, make sure you tense your core muscles to support your upper body.
3. While aiming at a spot on the floor that touches your forehead, you can mark the spot with chalk or tape.
4. When lifting your body, always remember to keep your spine upright and not arch your lower back.
5. As you step into the pike press position, you will feel some tension in your arms and shoulders. This will ensure that your muscles are working.
6. There are so many benefits to touching the same spot on the floor with your forehead when you pike that you come into contact with when you are pushing up. This will ensure that your body is moving forward and that you are using the full range of motion of your upper arms and shoulders.
7. After finishing the exercise, stretch the muscles of your upper arms and shoulders.
Frequently asked Questions:
1. How many pike presses should I do?
You should aim for at least three sets of 15 to 20 repetitions of pike presses for maximum benefit.
2. What does the Pike Press use to train the muscles?
TThe Pike Press mainly trains your shoulders, torso, upper arms, back and chest muscles.
3. What variations of the pike press exercise are there?
Once you are completely familiar with the performance of the traditional pike press, you can try some of its variations. These variations include a pike push-up, an assisted handstand press, and an unsupported handstand press.