This Exercise Drastically Improved My Performance: Pike Push Ups

[@dodgyrhubarb457]

"You should remove your head to do pike pushups better" is exactly the lateral thinking that keeps me subscribed to this channel.

[@Peter-ri9ie]

😂 so true!

[@delpechmathieu7158]

but he said that's a good place to put your hat ! 🤔

[@Mike98861]

😂It took me a second; I was like, wait, remove what? Is he talking about parallettes?

[@gavin5434]

Removing the head for an easier variation of the pike pushup is the kind of advice that keeps me coming back.

[@plnkfloydian7814]

I’ve been chasing a handstand push-up since first starting calisthenics 2 years ago. Pike pushups have been consistently challenging while keeping strict form but have really built up the strength needed. Im finally getting to the point to where I can see the light at the end of the tunnel and it’s exciting

[@sergemarlon]

Ever consider that your strictness on strict form may be holding you back?

[@Hustlery]

I've been doing hip height elevated deficit Pike push up for 7 months now, usually 4 sets of 6-8 reps. My ultimate goal is to be able to do a single handstand push up and I can't see anything in the tunnel, any tips and recommendation on how to break the Plateau??

[@owenj005]

I just added these back into my plan 2 weeks ago, so it’s great to see a video with a breakdown on the exercise

[@santiagofigarola]

Same 😅 In my case a week ago, weighted

[@esh627]

Also added this to my plan 2 weeks ago!

[@michaelmoran3341]

Best Hardcore Pike Pushup practitioner, headless horseman. Great video, looking forward to giving this a try thank you!

[@moog5260]

have removed head. feeling much lighter. great advice!

[@gezzapk]

Nice, how did you find typing and reading afterwards?

[@TheIncidentTracker]

@@gezzapk its gonna be a while before he responds, because y'know

[@shay_3859]

@@TheIncidentTracker🤣🤣🤣🤣

[@jonatanlj747]

@@gezzapk He still has fingers for typing, duh. He just has to get a screen in braille before he can respond

[@JamesSmith-ry5zn]

Andrew Alinda's videos on this exercise changed my view on pike push ups. So glad more great creators like yourself are giving this exercise more focus.

[@elmoellis21]

Thanks

[@TheBioneer]

Thank you so much! 🙏🏻🙏🏻

[@kamehamehuyle9108]

3:20 i was thinking the same

[@TorquemadaTwist]

I'm going to try that Ichabod Crane suggestion. That will give the added benefit of being able to observe my form.

[@smebbo6435]

i love the subtly sprinkled in humor such as at 0:40, that doesnt take away from his contents quality buttcracks me up every time

[@robertledentu5432]

Just started Feet-Elevated Pike Push-ups yesterday. Used a pair of 24kg kettlebells as parallettes. Deeper & more controlled movement.

[@usrIO30581l]

Definitely targeting 🎯 the upper chest, frontal shoulders, and maybe side shoulders (on wide hand position or grip).

[@sldenn5303]

The Bioneer + FitnessFAQ = amazing combo!!!

[@lighghtrite2261]

Good to hear the lower back issues are resolving! Good work!

[@TheBioneer]

I don’t want to jinx it but I might finally have nipped it in the bud! In fact, all injuries seem now to be resolved! Definitely jinxed myself, now 😂😅

[@Plingdom]

The simple tip of looking at your toes while performing this changed it completely for me. I’ve always had my head forwards so I would be looking straight to the ground and would touch my nose to the ground. Felt very unnatural and made me hate the exercise, but looking at the toes feels way better! Thanks

[@Pumpychan]

Very cool 👍 thanks Adam… No, I’d not seen the toe lift before, thus had found the standard pike PU a bit uninspiring….you’ve pointed out a whole new method for supporting body weight with arms and shoulders … unlike the planche or handstand which are “impossible” (for me) , this seems doable. Good one!

[@brianbachmeier34]

We're all gonna make it brahs 👍

[@Mavnels10]

👌

[@David_Raab]

Also had some lower back pain in some extreme situation. Two exercises helped me. 1) Just doing something like a dead lift, but i did it with just a 10kg dumbbell. But with high repetition it strengthens the back. And 2) What i didn't expected. An Ab-Roller when trainings ABs and going forward its hard to not collapse. The back muscle are also involved. In fact i have more problems with back doing an ab-roller than problems with the AB. But already after like ~7 training units i feel a lot more strength and less pain in my back and can push further.

[@hulkthedane7542]

I never heard of pike push ups before. I might want to try it, although I do have problems with leaning back during the overhead press, at least not when I do them standing. Which I prefer, since it strengthens the core too. Inspirational as always 👍👍

[@godofredo404]

Adam what do you think about doing another video on NECK training? It's been 4 years since your last take and i think there's been a lot of improvement in the topic compared to what you previously talked about

[@DaveJMorten]

Great stuff. Love the lift-off addition. Will incorporate this into my training. Been doing your Super Functional Training 2.0 for 8 months straight now. Such an effective and versatile program.

[@MrHealthDude]

Hi Adam aka BIoneer! You just inspired me to reintroduce the Pike pushups into my program. Additionally, have a new goal of Pike liftoffs too. Best to you and family! Cheers

[@chdao]

I have been using the pike push up for more than 6 months, but not as consistently I would like. The lift off gives me something new that I can see helping me get to the handstand push up that is my goal.

[@jackhewson64]

Nothing beats calisthenics 🤘💪

[@ArtbyPaulPetro]

I've had a hard time getting into the groove with these but will try them again using the info you presented here. thank you!

[@AndreaAdams-c6s]

4:01 i find my aerial silks are handy for doing this....gradually put more wwoght on my shoikders until, i can do it without th3 silk hammock for support.

[@DevinsCalisthenics]

Will definitely include the "lift-off" on my pike push up day! Thanks for sharing.

[@DavidLoveOfficial]

You are strong as hell, inspiring stuff, thanks.

[@Post-ModernCzechoslovakianWar]

Man, for a bad physique day you're looking pretty great. I've somehow trained myself up to archer pushups, but whenever I try doing pike pushups I feel like I'm messing up. Thanks for the video, I want to give them another shot. I like doing some shoulder maintenance with light dumbbells, but I'd like to get back into trying clubs and also these. Thanks for the great content!

[@jdwillson2640]

I will be adding this. Looming forward the benefits.

[@symbioticedifice237]

Thanks For this Video, It was much needed 😄

[@MrJohnNinja]

Nice video on the Pike Pushup, Adam! Will add to my routine! Best, John R.

[@scarvazquez]

Well done Sir! Great tip.. Coming from 35 years of experience.. Still useful and great advice! Luv it, sir!

[@Davlavi]

Amazing thanks.

[@thebard20]

great video, reminded me that reverse hyper is something I would like to find a replacement for in my training - I have access to a parallel dip bar near my home, maybe with some padding it would be suitable if I lay perpendicular across the bars

[@joseppebatman]

Pike lift off is a brilliant idea

[@jondutunnel1558]

Excellent video. I feel you have also inadvertently highlighted the poor state of play parks throughout the UK, especially in regional areas. Perhaps a future topic for yourself.

[@lordMartiya]

I have seen you do a gymnastics movement. One you should be too tall and heavy to pull off. As far I'm concerned, you're officially a legend, and I'm now going to put together the money for your book alongside integrating the pike push up in my training.

[@MattGarcyaDC]

easy buddy 0:41

[@jonathanyorke4279]

Ikr💀💀💀

[@didaczamora1746]

This is great

[@Chewbacca2000]

Thanks man!!

[@pkonsec1065]

You are a legend sir!

[@prabinpaudel5572]

I'm dedicating a whole year on dive bomber pushup. That too yoga style. Inhaling, Holding breath throughout the rep, and exhaling and inhaling again at beginning position. Hope it shows ample impact in a year.

[@garethmorris539]

I've been doing these elevated pike push ups for a few months and my hspu is looking rather fresh

[@zaripych]

I think stair case is the best hack, you can use parallets on the same level as your legs at first, but allow your head to go below ... down the stairs - for full ROM. Once you are strong enough, put the parallets down to lower step, then lower, or stick a couple of kilos weight in your pocket. TBH the exercise is so hard you could stay on that first step for a year.

[@charlesmitchell5841]

Never cared much for the pike push-up because of the limited range of motion, always preferred to go right to the handstand push-up because I always felt the benefit of them. After watching this video perhaps I will take another look at the pike.

[@Rory626]

Do them on parallettes

[@johnpoole821]

Great video, good to this simple exercise getting the kudos it deserves. What do you think about the variation of raising one foot in the air whilst doing the pike push-up?

[@MohitPJoshi]

I am looking to incorporate these in my pathetic excuse of a workout for some shoulders growth but small range of motion in shoulders and Lil mobility in lower back limits me from attempting them

[@aidanwatson2712]

I love the Bioneer

[@jeffcordell7921]

Great video!

[@L3ZC]

Doing pike push ups for about 3 made my shoulders more stronger than 2 years of OHP and other exercises , and It's the first exercise I didn't think it was easy. Goat exercises everybody should do independent of fitness goal

[@shaquillejosephs5679]

Can you please do a video about working out using tires? 🙏

[@omarkhan9410]

great vid!

[@calisthenicswBin]

For the falling backwards in the handstand problem, i solved it by falling! like genuinely i started with a pillow behind me and just practiced falling from a handstand and then gradually went to harder surfaces i also practiced cartwheels which helped and now i can basically never fall badly from a handstand and i have 0 fear

[@ccaprice8595]

I want to start my calisthenics and sandbag training journey im just confused in where to start and where to go. I already incorporate some in my weight training, pull ups, dips, push-ups, but i want to explore other options further.

[@invertedovert]

I hate this exercise but I'll try it more. What I want to see is a 'Deapool& Wolverine' workout...but with added difficulty of using children as the weights.

[@mryoyo1234]

Deadpool and wolverine workout: slash and stab 500x and when injured just heal. Welcome 😂

[@emilybarrett6912]

I have a video suggestion for you Bioneer! Since February I have taken up Ludosport (light saber combat). I am having a great deal of fun and have been looking for an overall fitness workout to complement my ludosport training. So - what would the training plan of a Jedi Knight look like?

[@EliaMiliteChristi]

I love doing ring pike push ups with my feet elevated

[@blkninja12]

I love ring pike pushups for that extra depth.

[@dogsartandhealth]

I've been doing Deficit Pike Push-ups in my Push day for a couple of weeks, and they definitely are difficult but feel rewarding. What are your thoughts on Mike Tyson Push-ups, out of curiosity?

[@HarryBunn_]

I do them on the rings for hypertrophy!

[@iowa1563]

yes, so, read this suggestion - take yoga block, rings, place your foot on yoga block and do push ups on rings - let me know how does it feel

[@d3m1r40]

should i also add normal push ups for chest ? ( my primary goal is shoulders but i want to have bigger chest too )

[@huansitoaguilar9405]

Already on it , but good to know ; thx

[@mentalisme]

The shoulders of this man definitely improved. Used to look like a cone. Now he looks like a star.

[@beerandchips2545]

Just as I was looking for a bodyweight shoulder exercise, this video gets uploaded. 🤙

[@lordMartiya]

And today I have first done pike push ups. Damn, if they are tough for a beginner...

[@robertwhatley9861]

Thanks. I think this is something my workout is missing.

[@TreforTreforgan]

Cheeky little ankle lift there Adam!

[@ekaterinastaneva9922]

People be careful with using normal dumbbells for pike pushups and even L-sits. If you are still building up your balance and strength, one of the dumbbells can easily slip at the side suddenly and you fall on your head...which may or may not have happened to me 🙄

[@hugoseriese5462]

Nice shoes, mate!

[@jacobjosefsberg7824]

Why do a pike pushup when I can do barbell and dumbell shoulder presses where the range of motion isn't cut by my head getting in the way?

[@TheBioneer]

Because it’s a very different movement. Your body is in a different position and the angle is different. You brace your whole core meanwhile. It translates far more to the handstand push up or planche and it leads to progressions like the described pike lift off that offers a ton of benefits (and looks cool). It can also be adapted to focus on mobility in the hamstrings and/or shoulders. You can easily mitigate the ROM issue in the ways demonstrated. Not everyone has access to enough weight, or wants to use it.

[@alizaka1467]

Why do pikes? The same reason why progressing in lat pulldowns doesn't really translate well into more pull-ups. The body builds muscles and neural pathways in a way which makes the movement you're doing more easier, so doing OHP or Lat pulldowns will only make you be better at them only, so you can then increase the weights. But to do handstand pushups, or be good at pike pushups, or do more pull-ups, you gotta do them directly. If you don't train your brain to work the core muscles and stabilizers ALONG with the movement you're doing, you aren't really "strong". This is why pure bodybuilders are so bad at controlling their own bodies in ways that a calisthenics guy or a gymnast is able to, despite the bodybuilder being able to pull or push more weight. I hope I could come across clear enough. Not to say bodybuilding is bad, it just depends on what your goals are. But having atleast some control over your body will real make you a different person, even mentally.

[@g3ntl323]

This is something I have wondered for a long time. If you DON'T miss legs day and your legs are big does that prevent you from being good at calisthenics? Personally I noticed many very good calisthenics practitioners always wear long tracksuit bottoms and it seems their legs are not equally proportioned to their upper bodies. I mean no hate, I just don't know and I am just asking.

[@harisjaved994]

IMO, huge legs only hinder when you're tall

[@g3ntl323]

@@harisjaved994 centre of balance right?

[@Rory626]

It won't prevent you from being good, it will just mean it takes longer. That's not a good reason to not train legs though

[@godofredo404]

It's true many calisthenics hobbyists negate training their legs for size, but you definetly can build size and still perform many exercises, even when being tall. Daniel from FitnessFAQ is a great example, he's also natty.

[@kwilcox417]

I wish I could do anything like a Pike Pushup. My AC joints cannot handle this exercise, it's actually painful due to spondylitis. At least I've got other exercises to focus on.

[@iamk108]

3:20 How am I supposed to remove my head ?

[@MagnificentImbecil]

Yes.

[@oliverjacob-bt4zi]

Hey I always feel pain in my left elbow when I do this exercise even though I make sure to have strict form... Has anybody else experienced this and knows how to get rid of the pain?

[@Rbabcock333]

What if you supinate the hands?

[@fallingleaveskungfu]

I prefer to use the term "minimal shoe," rather than "barefoot shoe." Even a huaracha sandal limits, or at least changes the foot-brain connection with the ground. Nothing is the same as being barefoot, but minimal shoes have advantages and disadvantages compared to a conventional shoe and your particular needs. For training purposes, I prefer to just be (actually) barefoot, even when squatting and deadlifting. Again, cost:benefit. Your improve the strength of the intrinsic muscles of the feet by being barefoot by not outsourcing your foot stability to a weightlifting shoe, but you lose some ability to lift maximally heavy weights without the slight heel lift and foot rigidity that comes with a strap over the arch. As a martial artist, the improvements in proprioception and intrinsic foot strength outweigh the costs of less weight on the bar because I'm strength training to improve my martial arts performance, I'm not specializing in strength. For day-to-day, non-work related purposes I opt for the huaracha sandal to allow for maximum toe splay and natural foot movement, but still maintaining some degree of social norms (as opposed to being a dirty, barefoot hippie). For colder weather or other situations that require a closed-toe shoe but still allow the most toe splay and foot movement possible, I'll opt for a minimal shoe like Vevo or Xero (I actually prefer the Xeros, which have a much longer lifespan and durability). Ultimately, spending long periods of time on your feet on a perfectly level, rock hard surface like concrete or hardwood floor is just as unnatural as any shoe, and after three years of wearing only minimal shoes in those environments, I found that I was developing a neuroma in both feet, and had switch back to a conventional shoe with a wide toe box. I'm fortunate in that I'm able to easily switch back and forth during the day between my work shoes and a pair of sandals to carry the stimulus and shape of my foot throughout the day.

[@pratyushkumar9133]

जय श्री राम, Bioneer sir by God's grace I found your channel extremely underrated but great information you showed something different then boring gym [ I don't hate gym I am just saying something exclusive] . I would like to have your views upon our Ancient Indian Exercises which are way more capable of training your body in different aspects If you like to know then please comment I will share the youtube channels Of our Ancient Indian Exercises culture your Hindu PUSH ups and Hindu SQUATS are just a glimpse of it . One more thing the cossack squats which you do in calisthenics is actually our Ancient Indian squats Named after Great devotee Of श्री राम [Hanuman ji who is the epitome of strength in india every gym has his idol ] . श्यामा श्याम❤

[@rhodaborrocks-dy3fb]

‘Strange naked man in the children’s play park’ vibe aside, great video!😂

[@TheBioneer]

It was really early in the morning and no one was going there! 😂😂

[@rhodaborrocks-dy3fb]

@@TheBioneerHehe…I’m just kidding. Love the channel👌🏽

[@delko-c6m]

Pike push up on gym rings is really humbling.

[@bullinvginshop9011]

I just added them back in the other day.

[@nathanielcallen3965]

Unfortunately I can’t do these without pain afterwards. What’s the deal? What do I need to change?

[@savagersd5340]

How much reps are you doing?

[@Javier-nf3tk]

what training shoes is zaddy using? nvm thanks zaddy for letting me know in the video

[@gm9460]

What if you can’t touch your toes without having to bend your knees ?

[@TheNewRisingSun1997]

Hahah idk what that black/white intro added but cool

[@lordgeyik]

These strengthen triceps a good deal too

[@RealDealTexas]

When you remove your head for this you get the added benefits described in the adventures of Baron Munchausen.

[@Rashpak]

Leo Machida?!))))))

[@Zedster88]

Pike push ups just destroy my shoulders. If I do them consistently within a couple weeks my shoulders scream in pain from them. Any idea what is going on there anyone?

[@LegsON]

Do you do band exercises for rotator cuff muscles? You should.

[@therevolution500]

Are you differentiating between muscular pain and ligament or joint pain?

[@Zedster88]

@@LegsON Yeah I have done endless shoulder rehab and no matter what after a few weeks of training my shoulders are very painful. I do mostly bodyweight stuff. Push ups and pull ups. It's weird I have full range of motion but some movements just hurt. For example laying on my back and putting my arm overhead to where my hands touch is unreal. But standing arms overhead is no pain at all. I have been to a couple doctors with no help.

[@Zedster88]

@@therevolution500 pretty sure it's joint pain. My doctors have been little help.

[@LegsON]

@@Zedster88 I think you're experiencing some sort of overuse injury, not enough grip/hand position variations. You should MRT your shoulder joints, imho. Maybe you're working at a desk and tire your shoulders out. Maybe you sleep in a bad position. Don't give up, friend!

[@johnwesley2943]

Try it elevated with some parallettes!

[@joseph2000117]

Hindu push-ups made me look good but kicked my ass. This seems like a good replacement

[@yousnoozeyouloze]

I need my head to counterbalance for the planche 😅

[@TheBioneer]

Remove legs, too 👍🏻

[@meow-says-the-cat]

I also often think I must remove my head

[@منصفشايب-ف7ذ]

Thanks i need that for real 😅😅😅

[@HarigastiEisen]

👍👍👍👍

[@Bat_Dance]

My head isn’t going back on and everything is cloudy

[@johncarroll772]

Trout push ups will be the next video

[@AngelaBorn-k1h]

Still waiting to see you try out for America Ninja Warrior 😂