Discover the Power Move: Pike Pushup vs Regular Pushup – What You Need to Know

The pushup is a classic bodyweight exercise that targets your chest, shoulders, and triceps. But what if you want to take your pushups to the next level? Enter the pike pushup! This variation adds an extra challenge by increasing the range of motion and targeting your core more effectively.

In this blog post, we’ll dive into the pike pushup vs regular pushup debate, exploring the benefits, drawbacks, and how to perform each exercise correctly. By the end, you’ll have a clear understanding of which pushup is right for you and how to incorporate it into your workout routine.

The Regular Pushup: A Bodyweight Classic

The regular pushup is a foundational exercise that should be mastered before attempting more advanced variations like the pike pushup. It’s a compound exercise, meaning it works multiple muscle groups simultaneously.

Here’s how to perform a regular pushup:

1. Start in a plank position: Hands shoulder-width apart, fingers pointing forward, body in a straight line from head to heels.
2. Lower your chest towards the floor: Keep your core engaged and elbows tucked in at a 45-degree angle.
3. Push back up to the starting position: Extend your arms fully, but avoid locking your elbows.

Benefits of the regular pushup:

• Builds upper body strength: Targets the chest, shoulders, and triceps.
• Engages core muscles: Requires core stability to maintain proper form.
• Improves body control and coordination: Requires controlled movements and balance.
• Versatile exercise: Can be modified for different fitness levels.

The Pike Pushup: Taking Pushups to the Next Level

The pike pushup is a more challenging variation that requires greater upper body strength and core stability. It emphasizes the triceps and shoulders, while also engaging the core muscles more intensely.

Here’s how to perform a pike pushup:

1. Start in a plank position: Hands shoulder-width apart, fingers pointing forward.
2. Raise your hips: Lift your hips up and back, forming an inverted V shape with your body.
3. Lower your head towards the floor: Keep your core engaged and elbows tucked in.
4. Push back up to the starting position: Extend your arms fully.

Benefits of the pike pushup:

• Increased range of motion: The inverted position challenges your muscles through a greater range of motion.
• Enhanced core strength: Requires significant core engagement to maintain stability.
• Improved shoulder mobility: The movement helps improve shoulder flexibility and range of motion.
• Greater challenge: More demanding than a regular pushup, pushing you to build more strength.

Pike Pushup vs Regular Pushup: Which One is Right for You?

So, which pushup should you choose? The answer depends on your fitness level and goals.

Choose the regular pushup if:

• You’re new to pushups: It’s a great starting point for building strength and technique.
• You’re looking for a beginner-friendly exercise: Easier to master than the pike pushup.
• You want to focus on overall upper body strength: Provides a solid foundation for building strength.

Choose the pike pushup if:

• You’re looking for a greater challenge: Provides a more intense workout for your upper body and core.
• You want to improve your core strength and stability: Requires significant core engagement.
• You have a good foundation of upper body strength: Requires a higher level of strength and stability.

Tips for Performing Pike Pushups

If you’re ready to tackle the pike pushup, here are some tips to ensure proper form and safety:

• Start with a modified version: If you find the full pike pushup too challenging, try a modified version with your knees on the floor.
• Focus on core engagement: Keep your core tight throughout the entire movement.
• Maintain a straight line: Avoid letting your hips sag or your back arch.
• Control the descent: Lower your head slowly and controlled, avoiding a jerky movement.
• Listen to your body: If you feel any pain, stop and rest.

Pike Pushups vs Regular Pushups: Beyond the Basics

While the regular pushup and pike pushup are great exercises, there are other variations that can add even more challenge and variety to your workout.

Here are a few more pushup variations to consider:

• Decline pushups: Performed with your feet elevated on a bench or platform, targeting the upper chest more intensely.
• Incline pushups: Performed with your hands elevated on a bench or platform, targeting the lower chest more intensely.
• Close-grip pushups: Performed with hands closer together, targeting the triceps more intensely.
• Wide-grip pushups: Performed with hands wider apart, targeting the chest more intensely.
• Diamond pushups: Performed with hands close together, forming a diamond shape, targeting the triceps more intensely.

The Pike Pushup vs Regular Pushup: Conclusion – Pushups: A Journey of Progression

The pike pushup and regular pushup are both valuable exercises that can help you build upper body strength and improve your overall fitness. Choosing the right pushup depends on your fitness level and goals.

Start with the regular pushup if you’re new to the exercise or need to build a foundation of strength. Once you’ve mastered the regular pushup, you can gradually progress to the pike pushup for a greater challenge. Remember to focus on proper form and listen to your body to avoid injury.

Information You Need to Know

Q: Can I do pike pushups if I have a weak core?

A: If you have a weak core, you’ll find the pike pushup extremely challenging. It’s best to start with regular pushups and gradually build your core strength before attempting the pike pushup.

Q: What are some alternatives to the pike pushup for building core strength?

A: Plank variations, dead bugs, side planks, and bird dogs are great exercises for strengthening your core.

Q: How often should I do pike pushups?

A: The frequency depends on your fitness level and recovery time. Start with 2-3 sets of 8-12 repetitions a few times per week. As you get stronger, you can increase the sets and reps.

Q: Can I do pike pushups every day?

A: It’s not recommended to do pike pushups every day. Allow your muscles time to rest and recover between workouts to prevent injury.