It helps you get stronger in your upper body and improves your balance.

This exercise is good for everyone, from beginners to experienced people who work out.

It's especially helpful if you want to do regular push-ups better and build stronger shoulders.

Doing pike push-ups can make it easier to do harder exercises later on.

To do a pike push-up, start by putting your hands shoulder-width apart on a bench.

Walk your feet back so your body forms an upside-down V-shape.

Keep your back straight and lower your chest towards the bench by bending your elbows.

Push back up to the starting position using your arms and shoulders.

Remember to keep your core tight throughout the exercise to maintain good form and prevent injuries.

Start with as many repetitions as you can comfortably do, and gradually increase the number as you get stronger.

If you're a beginner, you can try doing the exercise against a wall first to make it easier.

Listen to your body and stop if you feel any pain. It is important to maintain correct form to avoid injuries.

This exercise makes your shoulder muscles work hard, so they get stronger and can last longer.

Pike push-ups build a bigger upper chest:

When you do pike push-ups, the top part of your chest muscles get a good workout, making your chest look more defined.

Pike push-ups help your core get stronger:

To do pike push-ups correctly, you need to use your stomach muscles. This makes your core stronger and more stable.

Pike push-ups are a good step towards doing handstands:

If you want to learn to do handstands or other advanced moves, pike push-ups are a great way to prepare your body and build the necessary strength.

Keep Your Body Strong: Tighten your stomach muscles. This helps keep your body steady and prevents injuries. Keep your back straight.

Go Down Slowly: Bend your elbows and lower your head towards the bench. Imagine you're trying to touch your forehead to the bench. Your hips should stay up, aligned with your shoulders.

Push Yourself Up: When your head is close to the bench, push back up using your arms and chest. Straighten your arms completely.

Do It Again: Repeat the steps above as many times as you want. Remember to keep your body in a straight line and your core tight.

Important Tip: Try to keep your elbows close to your body as you go up and down. This helps your shoulders work better and makes the exercise easier on your joints.

Make it Harder: To make the exercise harder, move your feet further away from the bench. This will make your body form a steeper V-shape, increasing the challenge.

Make it Easier: If it's too hard, move your feet closer to the bench. This will make the exercise less intense.

Listen to Your Body: If you feel any pain, stop immediately. Don't push yourself too hard, especially when you're first starting.

Bosu Ball Push-Ups: This uses a half-ball for balance. It works your chest, shoulders, and triceps, but also your core muscles because you need to stay balanced. It's a more challenging exercise that improves overall fitness.

Close-Grip Push-Ups (on your knees): This is easier on your body, great for beginners. Keeping your hands close together works your triceps and upper chest more. It helps you build strength slowly and safely.

Dumbbell Scott Press: This exercise uses dumbbells. It focuses on your shoulders and upper chest. Because you use weights, you can move your arms further than with just your body weight, building more muscle strength.

Each of these exercises is different and helps you build stronger shoulders and upper chest muscles. Try them out to find what you like best!

Here are some similar exercises you can try using similar equipment and working the same muscles:

Decline Kneeling Push-Up (on a box): This makes the push-up harder by raising your legs. This means your upper body has to work more, and it also helps strengthen your core (your stomach muscles).

Push-Up Plus: This is like a regular push-up, but you go lower and further. This makes your shoulders and chest work harder and helps build more strength.

Kneeling Rotational Push-Up: This push-up adds a twisting movement. This works your core and helps with balance, while still building upper body strength.

All these exercises can help you get stronger in your upper body and improve your balance. Try them and see which ones you like best!

Keep your elbows tucked in: Letting your elbows stick out to the sides puts extra stress on your shoulders. Try to keep them close to your body throughout the movement. This helps protect your shoulder joints and makes the exercise more effective.

Maintain a straight back: Avoid arching your back. A neutral spine is key. Engage your stomach muscles to keep your body in a straight line from head to heels. This prevents back pain and ensures you're using the right muscles.

Go all the way down: Don't cheat yourself! Lower your head as far as you comfortably can while keeping good form. Shortening the movement reduces the exercise's benefits. Find the point where you can still maintain good form and go all the way down to that point.

This exercise helps you get stronger in your upper body. Doing it correctly is key to seeing results and avoiding injuries.

To do a pike push-up on a bench, start by placing your hands shoulder-width apart on the bench. Your body should form an upside-down V-shape.

Keep your back straight and your core (stomach muscles) tight throughout the movement. This helps you maintain good form and avoid strain.

Lower your head towards the bench by bending your elbows. Go down until your forehead is almost touching the bench.

Push back up to the starting position using your shoulder and chest muscles. Control the movement as you go up and down.

Start with as many repetitions as you can do with good form. Gradually increase the number of repetitions or sets as you get stronger.

Try different variations to make the exercise harder. For example, you could move your hands closer together or further apart on the bench, changing the angle of your body.

Listen to your body. If you feel pain, stop and rest. It's important to exercise safely and avoid injuries.