In calisthenic and bodyweight training shoulder training is usually a bit difficult to think about and for many minds the most logical exercise would be handstand push ups, but those are obviously really hard to do and require advanced skills. So how to start training your shoulders with your own bodyweight?
Pike Push Ups
Pike push ups, also known as shoulder push ups, are basically the same as handstand pushups, but with your legs in the ground and your body in an upside V-position. This position helps you to take a lot of weight off your shoulders to make pushing up with your shoulders easier.
- Start from a normal push up position or from kneeling position with your hand on the ground and move your legs closer to your arms so your butt goes up and your body makes an upside V-position.
- Have your hands at shoulder width and move your head between your shoulders and straighten your arms while activating your shoulders and elbows facing straight back.
- Raise your body a bit and shift your weight by going on your toes. You know when you are doing it right when your upper body moves a bit forward and you feel your body becoming heavier on your shoulders and legs feeling light. Your arms should be pointing almost straight up.
- From this position, lean forward and lower your upper body on your shoulders by bending your elbows so that your head almost touches the ground and your elbows are about 45 degrees. As you descend, your head should move in front of your hands.
- Then push up like pushing the floor away. When you push up, keep your arms straight and move your shoulders back so you really go as far up as possible and repeat. Remember to focus and don’t let your body swing to either side.
- To make pike push ups easier, adjust your legs and the angle of the upside V-shape. The more angle you have, the easier pushing up is because there will be less range of motion. The ideal position is to go down and push up at a straight line between your shoulders and having your arms straight, but if it still feels too hard you can move your shoulders slightly behind your arms to get some “help” from your chest.
Prevent Injuries While Doing Pike Push Ups
Pike push ups can be quite technical exercise and you should really be careful when doing them and really focus while keeping control. The most important thing to prevent injuries is to warm up well, stretch and start lightly. Stretch your shoulders, triceps and wrists. Pike push ups are heavy on your wrists and with other push exercises your wrists can be injured easily if not warmed up enough. And get the technique right.
Lowering your head directly between your hands will not do good for your shoulder joints. Instead, move your head forward as you descend to keep your body weight on your deltoids and triceps. This will also help you keep your elbows in the right position, which is the next point.
Flaring your elbows out to the sides will end up in serious injuries. Keep your elbows at around 45 degree angle and don’t let them flare outward – or inward.
Keep your core tense and controlled. Don’t let your body sag loosely or back arch.
Common Mistakes
- Turning into regular push ups.
- Having legs and arms too far apart.
- Having arms too wide.
- Arching your back inward.
- Going back down to your heels while pushing up.
Why Should You Do Pike Push Ups?
Pike push ups are foundational exercise for shoulder workout in calisthenics and bodyweight training. They teach technique, focus and you get more comfortable being almost upside down on your toes.
Pike push ups make your shoulders strong. Strong shoulders will progress you towards more advanced bodyweight movements like longer handstands, handstand push ups and L-sit to hand stand push ups.
How To Involve Pike Push Ups To Your Workout Routine?
Pike push ups are a must add to your push days. With regular push ups, dips and pike push ups you get to work every upped body muscle in your body that you use pushing.
