TRX Pike Push Up

The TRX Pike Push Up is to movements in one exercise: a pike position, then a pushup. Having the TRX straps hooked on the feet as opposed to the hands creates more of a challenge for your core muscles, as opposed to just the upper body.

Primary muscles worked

  • Shoulder
  • Chest

Secondary muscles worked

  • hands
  • Triceps
  • Abs
Body Part

Body Part:

Reps

Reps:

Steps

Step 1: Begin this exercise from the plank position (abs and glutes engaged, shoulders stacked above wrists, keeping a straight solid line), with your feet in the TRX strap handles/stirrups

Step 2: Begin the first movement (pike) by shifting your weight slightly forward so your shoulders are in front of your hands; at the same time, lifting your hips up to stack over your shoulders.

Step 3: Through this movement, you are hinging at the hips, pull in through the abs/ core, while keeping your legs straight. The final position is the Pike or an inverted V.

Step 4: Return back to the starting plank position, ready to perform the push-up.

Step 5: For the pushup, engage your shoulder girdle stability by holding your scapulae depressed; You are still maintaining a strong plank position with your core and glutes tight.

Step 6: From here, proceed to lower your body towards the floor by bending your arms. Your shoulders continue to remain stable. Keep your elbow in towards your sides at around 45 degrees to keep the Serratus Anterior activated, which will help for shoulder stability.

Step 7: Push yourself back up to the original plank position.

Step 8: Repeat the alternating Pike/Pushup movement.

 

How to progress the exercise

This is an advanced exercise, however, it can be made even more challenging by holding one leg up (keeping your thighs parallel).

Additional Information

If the initial tabletop position is too difficult, you can regress the exercise, by moving your feet away from the anchor point, thereby increasing the incline of your body.

Man performing the TRX Pike

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