Pike Push-up — Form Analysis
Build shoulder strength with bodyweight.
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Common Mistakes
Flaring Elbows Outwards
Allowing elbows to flare excessively outwards (beyond 45-60 degrees from the torso) places undue stress on the shoulder joint capsule and rotator cuff tendons. This significantly increases the risk of impingement and anterior shoulder pain, while also reducing triceps and anterior deltoid engagement.
Insufficient Hip Elevation
Not elevating the hips high enough (maintaining too shallow a hip angle, e.g., above 120 degrees) reduces the vertical load on the shoulders, diminishing the exercise's effectiveness for deltoid development. It can also shift more emphasis to the chest, making it less specific to the pike push up's goal.
Head Not Leading Down
If the head does not lead the movement by aiming towards the floor between the hands, the cervical spine can be hyperextended or flexed improperly. This can lead to neck strain and reduces the full range of motion for the shoulders, limiting the stretch and contraction of the deltoids.
