wikiHow to Pike Press

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Three Parts:Warming Up Your Wrists, Arms, and ShouldersDoing a Pike PressAdding VariationsCommunity Q&A

The pike press is a popular muscle building exercise. It is a great way to work your upper body muscles, especially your shoulder and arm muscles. To do a pike press, start by warming up your wrists, arms, and shoulder muscles.

Then, do a pike press to get a feel for the exercise. You can add variations to the pike press to make it more challenging.

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   1 Warm up with ten minutes of cardio. Start by warming up your entire body with some quick cardio. Go for a ten-minute run on a treadmill or outside in your neighborhood. Do ten minutes of jumping rope or jogging in place. Hop on the elliptical or the row machine for ten minutes.
   • Warming up your body before doing exercises like the pike press will ensure you are not working your muscles when they are cold and tight. This will reduce your chances of injury.
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   2 Stretch your wrists. Bend your hand back with your palm facing away from you. Use your other hand to gently press your hand backward to stretch your wrist. Then, do this on the other hand.^[1]
   • You can also position yourself on all fours on a mat and flip your hands around so your fingers are facing your knees. This will stretch out your wrist muscles.
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   3 Stretch your arm muscles. Bend your arm at the elbow and place it behind your head. Use your other hand to gently press your elbow down to stretch your arm. Repeat on the other side.^[2]
   • You can also lace your fingers together over your head and stretch to the right side.
     Then, return to center and stretch towards the left side.
4. 4 Do shoulder stretches. Stand with your legs hip width apart and interlace your fingers behind your back. Pull your fingers behind you towards the floor and raise your chin and chest to the ceiling. You can also bend at the waist and let your fingers fall forward to stretch your shoulder muscles.^[3]
   • Another exercise you can try is holding either side of an open doorway and taking one step forward into the doorway with both feet. This will stretch your shoulder muscles.

1. 1 Stand with your feet a shoulder width apart. Make sure your feet are flat on the ground and your legs are straight. Spread your legs wider than your hips. Squeeze your…

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