MOOVES: Body conditioning and activation exercises.
The Pike Push Up:
The Pike Push-Up is an advanced push-up variation that focuses on strengthening the shoulders and upper body muscles. This exercise is performed in an inverted position, resembling the downward-facing dog pose in yoga, which allows a targeted engagement of the deltoids and pectorals.
By incorporating Pike Push-Ups into your routine, you will not only improve upper-body strength and endurance, but also prepare your body for more complex movements like handstands and handstand push-ups. This exercise is ideal for individuals who want to build a strong functional foundation, allowing them to face physical and mental challenges with greater confidence.
Experience Different Movements: Try various types of exercises and physical activities to discover which ones best suit your needs and preferences.
Be Curious and Open-Minded: Be willing to learn new techniques and training methods, and explore how each exercise impacts your body and overall well-being.
Body Awareness
Pay attention to the sensations, movements, and postures of your body during exercise. Be fully present in the moment.
Reflection & Understanding
Reflect on how you feel before, during, and after exercise. Understand how movement affects your body, mind, and emotions.
Mind-Body Connection
Establish a strong connection between your mind and body, ensuring they work in harmony for effective and safe training.
REMEMBER that you can use the following example as a joint activation to prepare your body for practice.
Explore Movement in Your Own Way
There is no single or exclusive way to explore movement—in the following video, We show you some options.
How would you do it?
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Every challenge you face in exercise is a reflection of the challenges you can overcome in life—stay strong and keep moving forward.
Pike Push-Up: Step-by-Step Execution
Starting Position: Begin in a standard push-up position, with your hands placed at shoulder-width and feet together. Then, raise your hips up and back until your body forms an inverted “V” shape.
Position Adjustment: Keep your legs straight, feet grounded, and head aligned with your spine, looking toward your hands.
Downward Movement: Bend your elbows outward at a 45-degree angle as you lower the top of your head toward the ground. Maintain control throughout.
Hold Position: Lower yourself until your head lightly touches the ground or gets close to it. Engage your core for stability.
Push-Up Phase: Press through your hands, returning to the starting position while maintaining the inverted “V” shape.
Repetitions: Forget about counting reps—focus on how your body feels during the movement.
Are there any areas too tense?
Key Benefits of Pike Push-Up:
✔️ Shoulder Strength Development: Pike Push-Up is excellent for building strength in the shoulder muscles, crucial for any pushing or lifting activity. ✔️ Core Engagement: This exercise also activates the core, improving posture and reducing injury risk. ✔️ Preparation for Advanced Movements: Strengthening the shoulders and improving body control prepares you for more advanced skills, such as handstands and handstand push-ups.
Safety Tips:
✔️ Proper Warm-up: Start with dynamic stretches to prepare muscles and joints. ✔️ Soft Surface: Practice on a flat, soft surface like a mat or grass to reduce impact on joints. ✔️ Correct Technique: Focus on maintaining good posture throughout—avoid knees collapsing inward. ✔️ Gradual Progression: If you’re a beginner, start with shorter distances and gradually increase as you get comfortable. ✔️ Listen to Your Body: Pay attention to any discomfort or unusual pain—stop and adjust your technique if needed.
This move improves:
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