Do Pike Push Ups Work Side Delts

Do Pike Push Ups Work Side Delts: 8 Interesting Facts

If you’re looking to build stronger shoulders, you may have heard about the benefits of pike push ups. These bodyweight exercises are known for targeting the shoulders, particularly the side delts. But do pike push ups really work the side delts effectively? In this article, we’ll explore this question and uncover eight interesting facts about pike push ups and their impact on the side delts.

Fact #1: Pike push ups are a great bodyweight exercise for targeting the shoulders, including the side delts. This exercise involves getting into a pike position with your hips raised and then performing a push up motion to target the shoulder muscles.

Fact #2: Pike push ups can be modified to increase or decrease the difficulty level. For example, you can elevate your feet on a bench or stability ball to increase the challenge, or you can perform the exercise on your knees to make it easier.

Fact #3: Pike push ups are a functional exercise that mimics the movement patterns of daily activities and sports. By strengthening the shoulders and side delts with pike push ups, you can improve your overall functional fitness and performance.

Fact #4: Pike push ups also engage the core muscles, including the abs and lower back. This makes them a great exercise for improving core strength and stability in addition to targeting the shoulders.

Fact #5: Pike push ups are a dynamic exercise that requires coordination and balance. By performing this exercise regularly, you can improve your coordination and balance, which can translate to better performance in other activities.

Fact #6: Pike push ups can be done anywhere, without the need for any equipment. This makes them a convenient and accessible exercise for anyone looking to strengthen their shoulders and side delts.

Fact #7: To maximize the effectiveness of pike push ups for targeting the side delts, focus on maintaining proper form throughout the exercise. Keep your core engaged, your hips raised, and your elbows close to your body as you perform the push up motion.

Fact #8: Incorporating pike push ups into your regular workout routine can help you build stronger and more defined side delts over time. Be consistent with your training and gradually increase the difficulty of the exercise to continue seeing progress.

Now that we’ve covered some interesting facts about pike push ups and their impact on the side delts, let’s address some common questions that people may have about this exercise.

1. Are pike push ups suitable for beginners?
Yes, pike push ups can be modified to suit beginners by performing the exercise on the knees or starting with a higher elevation for the feet.

2. How many reps and sets of pike push ups should I do?
It is recommended to start with 3 sets of 8-12 reps and gradually increase the number of sets or reps as you progress.

3. Can pike push ups help improve shoulder mobility?
Yes, pike push ups can help improve shoulder mobility by stretching and strengthening the shoulder muscles.

4. Are pike push ups safe for people with shoulder injuries?
It is best to consult with a healthcare professional before performing pike push ups if you have a shoulder injury to ensure that the exercise is safe for you.

5. Can I add weight to pike push ups to increase the intensity?
Yes, you can add weight to pike push ups by wearing a weighted vest or placing weight plates on your back to increase the intensity of the exercise.

6. How often should I perform pike push ups?
It is recommended to perform pike push ups 2-3 times per week with adequate rest between sessions to allow for muscle recovery.

7. Are pike push ups better than traditional push ups for targeting the shoulders?
Pike push ups target the shoulders differently than traditional push ups, focusing more on the side delts. Both exercises can be beneficial for shoulder strength and development.

8. Can I do pike push ups as part of a full-body workout routine?
Yes, pike push ups can be incorporated into a full-body workout routine to target the shoulders, core, and upper body muscles.

9. How long does it take to see results from pike push ups?
Results from pike push ups can vary depending on individual fitness levels and consistency with training. You may start to see improvements in shoulder strength and definition within a few weeks of regular training.

10. Are there any variations of pike push ups that target the side delts specifically?
You can modify the hand placement or elevation of the feet to target the side delts more effectively during pike push ups.

11. Can I combine pike push ups with other shoulder exercises for a more comprehensive workout?
Yes, you can combine pike push ups with other shoulder exercises such as lateral raises or overhead presses for a well-rounded shoulder workout.

12. Are there any common mistakes to avoid when performing pike push ups?
Common mistakes to avoid include arching the lower back, allowing the hips to drop, or flaring the elbows out during the push up motion.

13. Do pike push ups work the front delts as well as the side delts?
Pike push ups primarily target the side delts, but they also engage the front delts to a lesser extent during the push up motion.

14. Can I incorporate pike push ups into a bodyweight circuit workout?
Yes, pike push ups can be included in a bodyweight circuit workout to add variety and challenge to your training routine.

15. How can I progress with pike push ups once I have mastered the basic form?
Once you have mastered the basic form of pike push ups, you can increase the difficulty by elevating your feet higher, adding weight, or performing the exercise on one arm for added challenge.

16. Are there any specific cues to focus on during pike push ups to target the side delts effectively?
Focus on keeping your elbows close to your body, engaging your core, and maintaining a straight line from your head to your heels to target the side delts effectively during pike push ups.

In conclusion, pike push ups are an effective bodyweight exercise for targeting the shoulders, including the side delts. By incorporating pike push ups into your regular workout routine and focusing on proper form and progression, you can build stronger and more defined side delts over time. Remember to listen to your body, consult with a healthcare professional if you have any injuries, and enjoy the benefits of this challenging and rewarding exercise.

Scroll to Top