Kneeling Pike Push-Up
Elevate your push-up game! This kneeling variation targets shoulders and triceps, building strength with a modified pike position.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Starting Position:
1. Kneel in front of the bench with your knees and feet touching the ground.
2. Place your hands on the bench slightly wider than shoulder-width apart.
3. Position your body so that your hips are lifted towards the ceiling, creating an inverted V shape with your body. Your arms should be straight, and your head should be between your arms.
Movement Instructions:
1. Lowering Phase: Inhale and bend your elbows to lower your head toward the bench. Keep your body in the same position (hips high, straight legs) as you lower down.
2. Rising Phase: Exhale and push through your hands to straighten your arms back to the starting position. Focus on using your shoulders to lift your body.
3. Keep your core tight and maintain a straight line from your head to your knees throughout the movement.
4. Repeat for the desired number of repetitions.
Tips:
- Start with a smaller range of motion if needed and gradually increase as you build strength.
- Ensure your wrists are directly under your shoulders to avoid strain.
- Engage your core and glutes to maintain stability.