Ring Elevated Deficit Pike Push-Up
Elevate your pike push-up! Rings add instability, while the deficit increases range of motion for a serious upper-body challenge.
The Ring Elevated Deficit Pike Push-Up is a compound exercise that mainly works the chest and triceps, with help from the back. You'll need: box or gymnastic rings.
Required Equipment
Ring Elevated Deficit Pike Push-Up Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Chest (pectoralis major, sternal head); Boxer Muscle (serratus anterior)
Ring Elevated Deficit Pike Push-Up Variations and Alternatives
How to do the Ring Elevated Deficit Pike Push-Up
Ring Elevated Pike Push-Up from Deficit
A sturdy box or platform
1. Setup:
Adjust the gymnastics rings to a height where they can be suspended above a sturdy platform or box.
Ensure that the box is stable and can support your body weight.
Positioning:
Stand on the box with your feet shoulder-width apart.
Grab the rings with an overhand grip, ensuring your arms are fully extended and your body hangs down.
Lean forward slightly and walk your feet back to create a sloped position, similar to a downward dog in yoga. The aim is to form a straight line from your hands to your hips.
Starting Position:
Your body should be in a pike position, with your hips raised towards the ceiling and your head facing downward.
Keep your core tight and your legs straight, ensuring you maintain balance.
Execution:
Lower your head slowly towards the ground by bending your elbows out to the sides.
Go as low as your flexibility allows, ideally aiming for your head to be close to the ground without touching it.
Focus on keeping your back straight and your hips elevated throughout the movement.
Return:
Push through your palms to extend your arms and return to the starting pike position.
Squeeze your shoulder blades together as you press up.
Repetitions:
Perform 5-10 repetitions, allowing a short rest between sets as needed.
Tips
Make sure to engage your core throughout the exercise to maintain stability and prevent sagging in the lower back.
If you feel any strain in your shoulders or neck, reduce the depth of the push-up or decrease the incline by adjusting the ring height.
Gradually increase the difficulty as you build strength and confidence in your movement.
Ring Elevated Deficit Pike Push-Up FAQs
What muscles does the Ring Elevated Deficit Pike Push-Up work?
The Ring Elevated Deficit Pike Push-Up mainly works the chest and triceps, with help from the back. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Ring Elevated Deficit Pike Push-Up?
Box or gymnastic rings.
Is the Ring Elevated Deficit Pike Push-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Ring Elevated Deficit Pike Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Ring Elevated Deficit Pike Push-Up variations and alternatives?
Similar exercises include the Decline Diamond Pike Push-Up, Elevated Pike Push-Up from Deficit Parallette, Exercise Ball Pike Pushup and Deficit Pike Push-Up.
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