Power Pike Press
0| Health Benefits | Description |
|---|---|
| Upper Body Strength | Builds shoulder, triceps, and upper chest strength without weights. |
| Core Stability | Engages the core to maintain control and balance throughout each rep. |
| Shoulder Mobility | Improves range of motion and joint flexibility, reducing injury risk. |
| Set | Reps | Rest | Notes |
|---|---|---|---|
| Warm-Up | 1 min arm circles | — | Activate shoulders and triceps |
| Set 1 | 10 reps | 45 sec | Focus on form and control |
| Set 2 | 12 reps | 45 sec | Keep elbows tucked in |
| Set 3 | 10 reps | 60 sec | Maintain full range of motion |
| Cool Down | 1 min stretch | — | Relax shoulders and triceps |
Guided Instructions
How to Perform the Bodyweight Pike Press
Start in a downward dog position with your hips lifted high and your body forming an inverted V shape. Keep your hands shoulder-width apart and fingers spread for balance. Bend your elbows slowly to lower your head toward the floor, keeping your core tight and spine neutral. Push back up through your hands until your arms are straight again, returning to the starting position.
Form Tips
Avoid flaring your elbows out to the sides. Keep your head neutral between your arms and engage your abs to support your lower back. Move in a slow, controlled motion to fully engage your triceps and shoulders.
Workout Focus
This movement targets the triceps and shoulders while strengthening the upper chest. It’s a great substitute for overhead pressing when training at home or without equipment.
Pro Tip
If you’re a beginner, place your feet wider apart for balance. As you progress, elevate your feet on a stable surface to increase resistance.