The pike push-up is a key exercise to strengthen your shoulders in preparation for the handstand push-up. Practicing the pike push-ups correctly and with perfect form will allow you to emulate the correct technique required to execute handstand push-ups efficiently.

The pike push-up serves as the fundamental building block that is required to master prior to beginning your handstand push-up journey, so let’s dive straight into how you can immediately begin to execute this movement correctly.

The key factor that we must focus on during our pike push ups is the pike position, so that our shoulders can be emphasized during the movement and so that we can imitate the correct handstand push up form.

In order to engage in the correct position and form, we must think of caving our chest inwards, sucking our abs in and pushing tall with our shoulders at the same time. The pike position alone is a great exercise for beginners to build shoulder strength and understand the proper positioning, and can be a great combination set when followed by deep hollow push ups as seen below.

In order to get a deeper understanding of the Pike Push-up, let’s break the movement down into 3 phases.

The first phase is the starting position, as explained above. For the starting position it is vital that we maintain a strong piked position with our chest caved inwards and our scapula in elevation. Keep the legs straight and the toes pointed, as close as possible to your palms.

The second phase will be the leaning phase. This is important in order to load our shoulders effectively before coming down into the pike push-up. The goal is to maintain the starting position and make a small leaning motion forward, up to where your shoulders are slightly in front of your palms.

The third phase is the eccentric portion of the movement. While maintaining the form as instructed previously, aim to come down to where your elbows form a 90 degree angle with your shoulders and wrists and then push back up to the starting position.

AVOID THESE COMMON MISTAKES!

YOUR SHORTCUT TO CALISTHENICS MASTERY

WHAT’S INCLUDED IN THE COURSE?

Detailed Step By Step Videos (3 hours)
In this course you will get access to a 3 hour step by step blueprint that will help you save time and as a result completely remove trial and error from your training. We have included all you need to know in order to progress smarter, faster and injury-free by applying the techniques and methods you will find within the course.
12 Analytical Sections
We have compiled everything you need to know in 12 analytical sections consisting of a methodical video library, designed to help you avoid common mistakes and fast-track your progress.
Structure Your Workouts
NO more confusion with how to structure your own workouts. The detailed videos in this course will help you choose the right progression in accordance to your own strength level.
CORRECT Vs. INCORRECT
Build strength smart and progressively by applying the corrective techniques analyzed in this course. Avoid common mistakes that can potentially result into injury and/or slow down your progress.

LIFETIME MEMBERSHIP INCLUDES:

  • 80 Videos/3 hrs of Content
  • Access to ALL Future Content
  • User-friendly experience (mobile & desktop)
  • Voice-over guidance (step by step)
  • Workouts for ALL levels

Leave a Reply

Your email address will not be published. Required fields are marked *