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Push-Up to Pike

By: NCSF  on:  Nov 20 2015
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Keeping clients engaged, imparting quality improvements and saving time are all tenets of personal training. Using exercise combinations that intelligently apply force couples is an effective way to accomplish all three. Try this example – push-up to pike – to improve central peripheral stability by combining to staples of human movement. The exercise is at an intermediate to advanced level and should be performed in a single fluid, connected motion. Those with less flexibility or strength may use flexed knees and push up from a raised surface such as a bench.

Primary Muscles involved: Pectoralis major, rectus abdominis, triceps

Coaching cues: As the elbows become fully extended and shoulders horizontally adduct, contract the abdominals to fex the spine (hips will flex as well), while keeping the knees fully extended and head neutral. Slide back to the start position using a reverse fluid motion.

Common errors: Segmenting the movements, not fully extending elbows during pike, flexing knees to compensate for lack of hamstring ROM

Programmatic considerations: Can combine with other unloaded exercises to perform a superset towards the end of a session. Program for reps or duration, but ensure full ROM and perfect technique is exhibited by the client.

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