Virtual Fitness: How To Do A Pike Push-Up

The Pike Push-Up Is A Bodyweight Strength Training Exercise That Works Core, Biceps and Shoulders
INSTRUCTIONS

Mats are sold by Power Systems, Perform Better and Amazon

INSTRUCTIONS
  • Step onto mat. Place hands shoulder width, and feet hip width.
  • Lift tailbone and place your body in an inverted V pike position.
  • Knees straight but not locked.
  • Head positioned between arms.
  • Bend elbows and slowly lower until forehead touches mat.
  • Slowly push up to starting pike position.
  • Maintain spinal stability and control throughout exercise.
  • Keep your breath steady and avoid straining.

ERRORS: Lifting shoulders toward ears. Looking up. Straining.
MODIFICATIONS: If you begin to lose control of the exercise, move only part of the way down.

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Virtual Fitness: How To Do A Bench Pike Push-Up

The Bench Pike Push-Up Is A Bodyweight Exercise That Strengthens Core, Arms, Shoulders
INSTRUCTIONS

Weight Bench is sold by Amazon, Power Systems and Perform Better

INSTRUCTIONS
  • Place hands shoulder width on floor and feet slightly apart on bench.
  • Position yourself into a pike (inverted V). Crown of head in line with tailbone.
  • Curl toes under.
  • Bend elbows outward and slowly lower while aiming forehead toward floor.
  • Stop when your forehead is an inch from the floor.
  • Slowly push-up to the start position.
  • Maintain shoulder and hip stabilization throughout.
  • Repeat movement for desired repetitions.

ERRORS: 1) Arching your back. 2) Shrugging shoulders. 3) Looking up. 4) Lifting palms off floor.

MODIFICATIONS: Lower only part of the way down.

EQUIPMENT: Weight Bench

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Virtual Fitness: How To Do Plank Walk-Ups

The Plank Walk-Up Is A Bodyweight Strength Exercise for Arms and Core Stabilizers
I N S T R U C T I O N S
  • Begin in an Elbow Down Plank position with elbows under shoulders. Palms flat.
  • Maintain a straight line from crown of head to your heels.
  • Feet slightly apart.
  • Keep neck long while looking at mat.
  • Slowly lift up off mat, one arm at a time, until elbows are straight. Place hands under shoulders
  • Slowly release downward into the start position.
  • Repeat for desired repetitions.
COMMON ERRORS: Body sagging toward mat. Shoulders lifting toward ears. Winging shoulder blades. Chin droops toward floor.

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