Name: Playbook - Alexandria Hoover - Push strength to increase bent arm BW explosive POWER
Uploaded: 2023-05-20T02:14:14.825Z
Duration: 6 min
Description: Push strength to increase bent arm BW explosive POWER

The pike push up is definitely not a move for beginners. You should also avoid bodyweight training like this if you are recovering from any type of elbow or shoulder injury, or if you suffer from dizziness or low blood pressure.

For this exercise, you’ll need to pay extra attention to your form and emphasize quality over quantity to improve your upper-body strength.

Work up to 8 slow, controlled reps as you get started. Do 2 or 3 sets of 5 to 8 reps about twice a week and rest for a minute between rounds for maximum strength gain. You can slowly start adding more reps and sets as you build strength.

Follow the step by step instructions below to get started:

Start in a plank position on the floor, with your hands firmly on the floor, right under your shoulders. Press your toes firmly into the floor too. 
Keep your core tight and your back flat and engage your core, your glutes, and your hamstrings. Your whole body should be neutral and in a straight line. 
Lift your hips up and back until your body forms an inverted V shape. 
Keep your arms and legs as straight as you possibly can. 
Start to bend your elbows, and then lower your entire upper body toward the floor. 
Stay there for a few seconds, then slowly push back up until your arms are straight and you are in the inverted V position. 
Be sure to maintain a high level of control throughout the entire movement.

How to perform proper pseudo planche push-ups

Get on your mat with your legs extended behind the upper body. Push your hands to the ground alongside your stomach and tuck your toes into the ground.
Press your elbows against your ribs, making sure your fingers are pointing forward toward your head. The hands and toes must entirely support your body weight.
Squeeze your thighs and tighten your abdominal muscles to remain in a straight line, then slowly push up and down. You should feel your entire body weight moving in the shoulders and chest.

Push strength to increase bent arm BW explosive POWER

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