How to Do Pike | Workout || AMFRA EMPIRE || 2022||
The Pike Push Up: How to Perform, Muscles Worked, and Benefits
A banded pike push-up is a terrific option for anybody who wants to one day wow others with a flawless handstand or who just wants to build the strength and endurance of the muscles required for everyday functioning motions.
Push-ups are a great way to increase upper-body strength and stability, and this challenging variant will put a lot of stress on your shoulders and core. Because it is a bodyweight workout, you don't need any special equipment, but you should know that it is not suitable for novices, people with shoulder or elbow injuries, or those who are easily dizzy.
If you don't fall into any of those categories, follow along as we show you how to master the pike push-up and get its rewards!
How to Perform Pike Push-Ups
Step 1. Standing erect, bends your hips, and stretches your hands and fingers to your toes (or as far as is possible towards the ground).
Step 2. Make sure your palms are level on the ground, and your arms are straight before you begin. In addition, your legs should be straight but not locked at the knees, and your heels should be lifted or flat on the ground (raising your heels will add challenge, more on this later). By now, your body should have formed an A-frame (some refer to this shape as an inverted V frame). This is where you begin, and it's the same as the 'downward facing dog' poses in yoga.
Step 3. Your arms should be about shoulder-width apart, and you should begin slowly lowering your upper body to the ground by bending your elbows. It's essential to maintain a straight back as you fall yourself to the ground. It would be best if you were not staring down at the earth but rather via your legs.
Step 4. The crown of your head should never touch the earth. Instead of straightening your elbows to return to the beginning position, force your hands and toes into the ground to stabilize your body.
Step 5. The suggested number of repetitions is between 5-8, with a one-minute break between two or three sets. Maintaining proper balance and stability is more crucial than completing a large number of repetitions at first, even if this means only doing a few in the beginning.
Pike Push Up Muscle Work
The anterior deltoids in the shoulders and the trapezius in the upper back work hard to complete a banded pike push-up. Your core and pectoralis major muscles in your chest are also working to keep you stable and in control. As your triceps bear the weight of your body to keep you from falling flat on your face and propel you through the push-up, they also get a good workout.
Final Thoughts
Pike push-ups don't require any special equipment or a gym membership, so you can start doing them right now. It's a good idea to begin this demanding workout by doing it twice a week, and just in case, avoid doing it on a hard floor! Stopping to prevent harm is usually a good idea if you feel discomfort or have trouble keeping your equilibrium. To get the best Resistance band for yourself, you can visit the portable gym products of Amfra Empire.
