Pike Push-ups

01 Steps

1. 1 Get into a high plank position then raise your hips toward the ceiling to form an inverted V.
2. 2 Your hands are shoulder-width apart, feet hip-width. Keep your legs as straight as possible.
3. 3 Your gaze is directed at your feet, head between your arms.
4. 4 Bend your elbows to lower the top of your head toward the floor, between your hands.
5. 5 Push upward by extending your arms, maintaining the V position.

02 Tips

• ✓ The closer your feet are to your hands, the more the exercise targets your shoulders and the harder it gets.
• ✓ Elevate your feet on a surface to increase difficulty.
• ✓ This is the key exercise for progressing toward handstand push-ups.

03 Common mistakes

• ✗ Turning it into a regular push-up: keep your hips high throughout.
• ✗ Not going low enough: aim to bring your head between your hands.
• ✗ Arching your back: keep a neutral spine in the V shape.

04 If you struggle

• → Move your feet further from your hands to reduce the angle and shoulder load.
• → Do decline push-ups as an intermediate step.
• → Reduce the range of motion by only lowering halfway.