Elevated Pike Push-up
Elevated pike push-up er en avanceret kropsvægtsøvelse for skuldrene, der rammer deltoideus gennem en vertikal presbevægelse. Ved at hæve fødderne øges kroppens vinkel, så den bliver mere vertikal, hvilket stiller større krav til skuldrene sammenlignet med en almindelig pike push-up.
Sådan gør du
- Placer dine fødder på en bænk og gå med hænderne mod bænken, så dine hofter er løftede, og din krop danner et omvendt V.
- Placer dine hænder lidt bredere end skulderbredde.
- Sænk toppen af hovedet mod gulvet ved at bøje albuerne udad.
- Hold en pause, når dit hoved er tæt på gulvet.
- Pres dig tilbage op til startpositionen i det omvendte V.
- Gentag for det ønskede antal gentagelser.
Teknik-tips
- Keep your legs straight and hips high to maintain a vertical torso angle.
- Engage your core to prevent your lower back from arching.
- Spread your fingers wide for a stable hand placement.
- Lower your head slowly in front of your hands, not directly between them.
- Press firmly through your palms to return to the starting position.
Vejrtrækning: Inhale as you lower your head toward the floor, and exhale forcefully as you press back up to the starting position.
Almindelige fejl
- Flaring elbows too wide can put unnecessary stress on the shoulder joints.
- Letting the hips drop lowers the vertical angle, reducing the focus on the shoulders.
- Rushing the descent makes it hard to control your balance and posture.
- Arching the lower back compromises core stability and shifts the load away from the target muscles.
Aktiverede muskler
Primære: deltoideus. Sekundære: triceps, trapezius, mavemuskler.
Foreslåede sæt og gentagelser
Kom i bedre form
3 sets × 6–10 reps, rest 75 s
Tab dig
3 sets × 6–10 reps, rest 60 s
Opbyg muskelmasse
3–4 sets × 5–8 reps, rest 90 s
Lettere, sværere og alternativer
Gør den lettere
Gør den sværere
Alternativer
Pas på, hvis…
- If you feel sharp shoulder or wrist discomfort, ease off and choose a gentler option.
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What should I do if my wrists hurt during this exercise?
Make sure your weight is distributed evenly across your entire hand and fingers, not just the heel of your palm. If discomfort persists, try using push-up handles or choose a gentler regression.
How often can I include elevated pike push-ups in my routine?
Because this is an advanced upper-body movement, doing it 1 to 2 times per week with at least 48 hours of rest between sessions is ideal for recovery.
Why do I feel this exercise more in my upper chest than my shoulders?
If your hands are placed too far forward relative to your feet, your body angle becomes less vertical, shifting more work to the chest. Try walking your hands slightly closer to the bench.