Pike Push Up
Pike Push Up er en styrkeøvelse med egen kropsvægt, der fokuserer på deltoideus. Den omvendte V-position flytter belastningen fra brystet til skuldrene, hvilket gør det til en effektiv øvelse for at opbygge styrke i skulderpres.
Sådan gør du
- Start i en armbøjningsposition og gå med fødderne ind mod dine hænder, indtil dine hofter er løftet højt, så du danner et omvendt V.
- Bøj i albuerne for at sænke toppen af hovedet ned mod gulvet mellem dine hænder.
- Stop lige før hovedet rører gulvet.
- Pres gennem håndfladerne for at skubbe dig tilbage til startpositionen.
- Gentag for det ønskede antal gentagelser.
Teknik-tips
- Form a strong upside-down V shape with your hips high.
- Keep your gaze focused between your feet.
- Lower the top of your head gently toward the floor.
- Press firmly through your palms to return to the start.
Vejrtrækning: Inhale as you slowly lower your head toward the floor, and exhale forcefully as you press back up to the starting position.
Almindelige fejl
- Flaring your elbows out too wide, which puts unnecessary stress on the shoulder joint.
- Placing your feet too far away from your hands, turning the movement into a standard push-up and losing the shoulder focus.
- Dropping your head straight down instead of slightly forward, which disrupts your balance and alignment.
Aktiverede muskler
Primære: deltoideus. Sekundære: triceps, trapezius.
Foreslåede sæt og gentagelser
Kom i bedre form
3 sets × 8–12 reps, rest 60 s
Tab dig
3 sets × 8–10 reps, rest 45–60 s
Opbyg muskelmasse
3–4 sets × 6–10 reps, rest 90 s
Lettere, sværere og alternativer
Pas på, hvis…
- If you feel sharp shoulder discomfort or wrist pain, ease off and choose a gentler option.
Generel uddannelsesmæssig vejledning, ikke medicinsk rådgivning. Stop ved skarp smerte, og konsulter en fagperson, hvis du er i tvivl.
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Where should I feel this exercise?
You should feel the primary work in your shoulders and upper back, with your triceps working to help you press up.
What if I cannot touch my head to the floor?
That is completely normal for beginners. Simply lower as far as your strength and shoulder mobility allow, and build depth over time.
How often can I do pike push-ups?
2 to 3 times per week with at least one rest day between sessions is ideal for recovery and strength gains.