Pike push-ups

3 × 8-12  ·  Equipment: No equipment, Mat

Muscle groups: Shoulders · Arms

How to do pike push-ups

1. Get into a pike position: hands on the floor shoulder-width apart and hips lifted high.
2. Rise onto your toes to shift weight onto your hands and keep your legs almost straight.
3. Bend your elbows bringing the crown of your head toward the floor, between your hands.
4. Without flaring your elbows, push back up until your arms extend.
5. Do 8-12 reps lowering with control.

Mistakes to avoid

• Do not drop your head too far back: look between your hands and lower your crown, not your forehead or chin.
• Do not force the range if you cannot control the descent: trim it until your shoulder feels stable.
• Keep your wrists aligned under your shoulders and active through the whole move.
• Stop if you feel a sharp pain in the shoulder and do not continue through persistent discomfort.

Progression

• Start with your feet on a low box (elevated pike) and reduce the height as you progress.
• Add 1-2 reps per week up to 15 clean reps before making the variation harder.
• Bring your feet closer to the floor, raise them higher, or add a pause at the bottom to progress toward the handstand push-up.