You know what a pushup (PU) is, don't you? Of course you do. So precisely what is a pike PU (PPU)?
A PPU is the halfway point between the PU and the Holy Grail, the handstand PU (HSPU). A HSPU is - you guessed it - done while in a handstand, either free standing or against a wall.
In the PPU, in lieu of your body being in a handstand your toes are on the ground and your body is piked, e.g. arched at the midsection with your glutes in the air.
Because more of your body's mass is over the hands, PPU's are more challenging than standard PU's. The PPU transfers more weight from your chest to your shoulders and is a nice strategy for mixing it up if PU's are a standard part of your waist exercise program.
The Starting Position
Lie on the ground facedown and rest your hands on the ground right alongside your shoulders. Push your body away from the floor while keeping your core taut so that you are in the plank position.
Next, keep your legs straight and walk your feet in closer to your hands, bending at the waist. Keep your head in a neutral position (not raising or lowering your chin relative to your chest) and stop once the top of your head is pointing approximately between your two hands.
Keep "active" shoulders, that is, shrug and hold your shoulders so they are right up near your ears.
The Movement
Keeping your shoulders active, use your arms to drop the top of your head towards the ground until it touches between your hands. As you lower yourself aim to direct your elbows in the direction of your toes as you would with a normal PU, as opposed to in an outward direction.
Once your head (gently!) contacts the floor, reverse the movement by pushing away with your arms until you reach your opening position.
Scaling the Pike Pushup
To make the PPU easier, move your feet a greater distance from your hands so that you are in a "less piked" position, closer to a typical PU.
To make the PPU more difficult, shift your feet nearer to your hands or get up on tiptoe. The exercise can be made substantially more difficult by placing your feet on a box, chair, or steps so your hips are directly over your head.
Continue to rest your feet on taller and taller stuff and soon you'll be rocking HSPU's. Your friends will be envious.
A PPU is the halfway point between the PU and the Holy Grail, the handstand PU (HSPU). A HSPU is - you guessed it - done while in a handstand, either free standing or against a wall.
In the PPU, in lieu of your body being in a handstand your toes are on the ground and your body is piked, e.g. arched at the midsection with your glutes in the air.
Because more of your body's mass is over the hands, PPU's are more challenging than standard PU's. The PPU transfers more weight from your chest to your shoulders and is a nice strategy for mixing it up if PU's are a standard part of your waist exercise program.
The Starting Position
Lie on the ground facedown and rest your hands on the ground right alongside your shoulders. Push your body away from the floor while keeping your core taut so that you are in the plank position.
Next, keep your legs straight and walk your feet in closer to your hands, bending at the waist. Keep your head in a neutral position (not raising or lowering your chin relative to your chest) and stop once the top of your head is pointing approximately between your two hands.
Keep "active" shoulders, that is, shrug and hold your shoulders so they are right up near your ears.
The Movement
Keeping your shoulders active, use your arms to drop the top of your head towards the ground until it touches between your hands. As you lower yourself aim to direct your elbows in the direction of your toes as you would with a normal PU, as opposed to in an outward direction.
Once your head (gently!) contacts the floor, reverse the movement by pushing away with your arms until you reach your opening position.
Scaling the Pike Pushup
To make the PPU easier, move your feet a greater distance from your hands so that you are in a "less piked" position, closer to a typical PU.
To make the PPU more difficult, shift your feet nearer to your hands or get up on tiptoe. The exercise can be made substantially more difficult by placing your feet on a box, chair, or steps so your hips are directly over your head.
Continue to rest your feet on taller and taller stuff and soon you'll be rocking HSPU's. Your friends will be envious.
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