Weighted Pike Push-up
Muscle Groups: Chest, Shoulders
Weighted Pike Push-up focuses on Chest, Shoulders, with Triceps working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Pike Push-up with proper form and technique.
- 1
Start in a pike position with your hands on the floor, shoulders above your wrists, and feet hip-width apart. Hold a weight plate or dumbbell against your upper back for added resistance.
- 2
Bend your elbows to lower your head toward the ground while keeping your hips high and body straight; engage your core throughout the movement.
- 3
Push through your hands to raise your body back to the starting position, fully extending your arms and maintaining the pike stance.
Tips for Success
These tips will help you perform Weighted Pike Push-up safely and effectively while maintaining proper form.
-
Keep your head aligned with your spine to avoid straining your neck.
-
Do not let your back sag; maintain a straight line from your head to your hips.
-
Ensure your elbows are pointed slightly back rather than flaring out to protect your shoulders.
Secondary Muscles
While Weighted Pike Push-up primarily targets Chest, Shoulders , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Triceps . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Weighted Pike Push-up, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Pike Push-up, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
