Pike Push Ups
Pike push ups er en kropsvægtsøvelse for skuldrene, der udføres i en 'nedadvendt hund'-position. Den forhøjede hoftevinkel flytter belastningen fra brystet til deltoideus-musklerne, hvilket gør den til en effektiv progression mod håndstand-armbøjninger.
Sådan gør du
- Start i en position svarende til 'nedadvendt hund' med hofterne løftet, så din krop danner et omvendt V.
- Placer hænderne lidt bredere end skulderbredde.
- Bøj albuerne og sænk toppen af hovedet ned mod gulvet mellem dine hænder.
- Pres gennem håndfladerne for at strække armene og vend tilbage til startpositionen.
- Gentag det ønskede antal repetitioner.
Teknik-tips
- Form an inverted V shape with your hips high.
- Spread your fingers wide for a stable base.
- Point your elbows backward rather than flaring them out.
- Lower the top of your head gently toward the floor.
Vejrtrækning: Inhale as you lower your head toward the floor, and exhale powerfully as you push back up to the starting position.
Almindelige fejl
- Flaring elbows wide places unnecessary stress on the shoulder joint.
- Moving your feet too far forward turns the movement into a standard push-up and reduces shoulder load.
- Dropping the head straight down instead of forward can cause you to lose your balance.
Aktiverede muskler
Primære: skuldre. Sekundære: triceps, øvre ryg, mavemuskler.
Foreslåede sæt og gentagelser
Kom i bedre form
3 sets × 8–10 reps, rest 75 s
Tab dig
3 sets × 8–12 reps, rest 60 s
Opbyg muskelmasse
3–4 sets × 6–10 reps, rest 90 s
Lettere, sværere og alternativer
Gør den lettere
Alternativer
Pas på, hvis…
- If you feel sharp shoulder pain or pressure in your head, 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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Are pike push ups too hard for beginners?
They require significant upper body strength and shoulder stability. If they feel too challenging, start with standard push-ups or holding a downward dog position to build initial strength.
Where should I feel this exercise?
You should feel the work primarily in your shoulders and triceps, with your upper back and core engaging to keep your body stable.
How often can I do pike push ups?
2 to 3 times per week is a great starting point to allow your shoulders adequate recovery time between sessions.