The Ultimate Guide To Mastering Pike Push Up Progression
You are about to take your shoulder strength to new heights with a mind-blowing pike push up progression! If you’re looking to sculpt strong and defined shoulders, this workout variation is an absolute game-changer.
Shoulders play a crucial role in our overall upper body strength and aesthetics. They not only contribute to a wide, confident posture but also enhance your performance in various physical activities.
Whether you’re a beginner eager to build foundational strength or an experienced fitness enthusiast seeking to push your limits further, you came to the right place.
So, buckle up and prepare to unleash your shoulder strength with this mind-blowing pike push up progression. It’s time to take your fitness journey to the next level and discover what your body is truly capable of!
Pike Push Up Progression: Muscles Worked
This progression is mainly targeted at building strength in your shoulders. But as in all other calisthenics progressions, other muscles are involved too.
Pike push up progression muscles worked:
- Delts
- Triceps
- Traps
- Core
Pike Push Up Progression: Equipment
You can do pike push ups on the floor without any equipment. For other variants in progression, it will be beneficial to have some equipment available.
Equipment:
- Box (or some other elevated surface)
- Exercise mat (optional)
Pike Push Up Progression: Exercises
When starting with your pike push up progression you will start with easier exercises. The exercises will gradually be more difficult.
You will need more strength and mobility as you progress.
Pike push up progression will start with basic preparation exercises like a downward dog yoga pose.
Exercises will get harder as you progress. When you master all exercises in pike push up progression you gained strength that will be useful in continuing your shoulder strength development. If you want more challenge, there is a handstand push up progression that will bring another level of difficulty into your training.
Downward Dog Hold
Even though downward dog hold may seem like a basic exercise to someone, it still challenges you.
For me, the main challenge is my hamstring flexibility.
Equipment:
- Exercise mat (optional)
How to perform downward dog hold
Positioning:
In a perfect downward dog position, you will be standing on the soles of your feet and your palms. Your butt will be up in the air.
Keep your legs straight. Your arms will be in a straight line with your upper body.
You will be bent in your hips and your body will form an A shape.
Hold for as long as you can. To reach mastery hold this position for 30 seconds or more in 3 sets.
Prerequisite for next exercise:
- 3x30s downward dog holds
Downward Dog Shrugs
Downward dog shrugs add a small additional movement to a downward dog pose. This small movement will help you prepare your traps for increased load in the following exercises.
Equipment:
- Exercise mat (optional)
How to perform downward dog shrug
Positioning:
In a perfect downward dog position, you will be standing on the soles of your feet and your palms. Your butt will be up in the air.
Keep your legs straight. Your arms will be in a straight line with your upper body.
You will be bent in your hips and your body will form an A shape.
Upward movement:
Make a small movement by extending your arms at your shoulders. You will be able to perform this move by letting your scapulas move upward. You will basically push your shoulders up to your ears.
Downward movement:
Release the tension in your traps by letting your shoulder come back to a starting position. Do this movement slowly.
The mastery level for this exercise is 20 or more reps in 3 sets.
Prerequisite for next exercise:
- 3×10 downward dog shrugs
Incline Pike Push Ups
To perform incline pike push ups you will need a box or some other sturdy elevated surface. This can be a sofa, a bed, a table, or a wall.
The higher the surface the easier it will be. The lower the surface the harder it will be to perform this exercise.
Equipment:
- Box (or some other elevated surface)
How to perform incline pike push ups
Positioning:
Place your hands on an elevated surface. Your upper body and your hands should be in a straight line in the starting position.
Your legs should be around hip width apart firmly on the ground. You will be bent in your hips and your body will form an A shape.
Downward movement:
To move down, bend your arms at your elbows. Let your head move towards an elevated surface where you are holding your hands.
Touch the surface with your head. But don’t rest your head against the surface.
Upward movement:
Push away from an elevated surface by extending your arms in your elbows. Keep on pushing until your arms and your upper body are in a straight line again.
The mastery level for this exercise is 20 reps in 3 sets.
Prerequisite for next exercise:
- 3×10 incline pike push ups
Incline Diamond Pike Push Ups
The only difference between incline pike push ups and incline diamond pike push ups is in the position of your hands. In the incline diamond pike push ups your hands are close together.
Your index fingers and your thumbs are touching and form a diamond shape. Hence the diamond in the name of this exercise.
Equipment:
- Box (or some other elevated surface)
How to perform incline diamond pike push ups
Positioning:
Place your hands close together on an elevated surface. Your index fingers and your thumbs are touching and form a diamond shape. Your upper body and your hands should be in a straight line in the starting position.
You will be bent in your hips and your body will form an A shape. Your legs should be around hip width apart firmly on the ground.
Downward movement:
To move down, bend your arms at your elbows. Let your head move towards an elevated surface where you are holding your hands.
Touch the surface with your head. But don’t rest your head against the surface.
Upward movement:
Push away from an elevated surface by extending your arms in your elbows. Keep on pushing until your arms and your upper body are in a straight line again.
The mastery level for this exercise is 20 reps in 3 sets.
Prerequisite for next exercise:
- 3×10 incline diamond push ups
Pike Push Ups
Pike push ups will be the first exercise that will closely resemble handstand push ups. Starting position will be very similar to a downward dog pose.
So, if we simplify it, this will be like doing handstand push ups from a downward dog position.
Equipment:
- Exercise mat (optional)
How to perform pike push ups
Positioning:
To perform a pike push up with perfect form your upper body will be positioned as close to 90 degrees to the floor as possible.
You will be bent in your hips and your body will form an A shape.
Your legs will be straight and form less than 90 degree angle to your upper body.
Your toes and your hands will be positioned on the floor. So, your butt will be the highest point of your body in this position.
Downward movement:
To start going down, bend your arms at your elbows. Allow your head to go down toward your hands positioned on the floor.
Keep on lowering down as much as you can. If you can, touch the ground with your head. But, don’t rest your head on the floor.
Upward movement:
To start moving back up, push against the floor. Extend your arms at your elbows. Keep on pushing until you reach the starting A-frame position.
The mastery level for this exercise is 15 reps in 3 sets.
Prerequisite for next exercise:
- 3×10 pike push ups
Elevated Pike Hold
Elevated pike hold is pretty similar to a downward dog hold. The only difference is that your feet will be positioned on an elevated surface.
It will help you position your upper body vertically and get a feeling of a handstand position.
Equipment:
- Box (or some other elevated surface)
How to perform elevated pike hold
Positioning:
Place your toes on an elevated surface. Put your hands on the floor in front of the box.
Your butt will be up in the air.
Keep your legs straight. Your arms will be in a straight line with your upper body.
You will be bent in your hips and your body will form an A shape. Ideally, your upper body will be vertical.
Hold for as long as you can. To reach mastery hold this position for 30 seconds or more in 3 sets.
Prerequisite for next exercise:
- 3x20s elevated pike holds
Elevated Pike Shrugs
Elevated pike shrugs add a small additional movement to an elevated pike hold. This small movement will help you prepare your traps for increased load in the following exercises.
Equipment:
- Box (or some other elevated surface)
How to perform elevated pike shrugs
Positioning:
Place your toes on an elevated surface. Put your hands on the floor in front of the box.
Your butt will be up in the air.
Keep your legs straight. Your arms will be in a straight line with your upper body.
You will be bent in your hips and your body will form an A shape. Ideally, your upper body will be vertical.
Upward movement:
Make a small movement by extending your arms at your shoulders. You will be able to perform this move by letting your scapulas move upward. You will basically push your shoulders up to your ears.
Downward movement:
Release the tension in your traps by letting your shoulder come back to a starting position. Do this movement slowly.
The mastery level for this exercise is 20 or more reps in 3 sets.
Prerequisite for next exercise:
- 3×12 elevated pike shrugs
One Leg Pike Push Ups
One leg pike push up is a more challenging version of a pike push up. You will simply lift one leg in the air and perform a pike push up.
This will be harder than a normal pike push up. Your body will tend to twist, so your core muscles will work extra hard to keep you straight. This will also add additional load to your shoulders making this exercise harder.
Equipment:
- Exercise mat (optional)
How to perform one leg pike push ups
Positioning:
Start in a pike push up position. Lift one leg from the ground slightly.
Downward movement:
To start going down, bend your arms at your elbows. Allow your head to go down toward your hands positioned on the floor.
Keep on lowering down as much as you can. If you can, touch the ground with your head. But, don’t rest your head on the floor.
Upward movement:
To start moving back up, push against the floor. Extend your arms at your elbows. Keep on pushing until you reach the starting A frame position.
The mastery level for this exercise is 15 reps in 3 sets.
Prerequisite for next exercise:
- 3×10 one leg pike push ups
Elevated Pike Push Ups
Elevated pike push ups are pike push ups with your feet on an elevated surface. Your position will be more vertical.
You will push more directly against the floor. So, it will be harder than pike push ups. Once you are able to do elevated pike push ups, transition to wall handstand push ups will be relatively easy.
Equipment:
- Box (or some other elevated surface)
How to perform elevated pike push ups
Positioning:
Place your toes on an elevated surface. Put your hands on the floor in front of the box.
Your butt will be up in the air.
Keep your legs straight. Your arms will be in a straight line with your upper body.
You will be bent in your hips and your body will form an A shape. Ideally, your upper body will be vertical.
Downward movement:
To start going down, bend your arms at your elbows. Allow your head to go down toward your hands positioned on the floor.
Keep on lowering down as much as you can. If you can, touch the ground with your head. But, don’t rest your head on the floor.
Upward movement:
To start moving back up, push against the floor. Extend your arms at your elbows. Keep on pushing until you reach the starting A-frame position.
The mastery level for this exercise is 12 reps in 3 sets.
Prerequisite for next exercise:
- 3×8 elevated pike push ups
Conclusion
By incorporating pike push up progression into your fitness routine, you’ll experience a host of advantages. Not only will you develop impressive shoulder strength and stability, but you’ll also sculpt wide and thick deltoids that will improve your body’s aesthetic.
Progress takes time and dedication. Start with the appropriate exercise for your current fitness level and gradually work your way up. Consistency and proper form are key to achieving the best results and preventing injury.
Unleash your shoulder strength with this mind-blowing pike push up progression, and discover a new level of fitness and confidence. Push yourself, overcome challenges, and watch as your body transforms into a stronger, more powerful machine.
