Movement overview

Pike Push Ups are a bodyweight exercise targeting the shoulders, triceps, and upper chest. This exercise mimics the overhead pressing movement and is performed in a pike position, which increases the load on the shoulders compared to regular push-ups.

Step-by-step cues

1. Begin in a downward dog position with your hands shoulder-width apart and your feet hip-width apart.
2. Walk your feet closer to your hands to form an inverted V shape with your body.
3. Keep your legs straight and your hips high, ensuring your back is flat.
4. Lower your head towards the ground by bending your elbows, keeping them pointed outwards.
5. Stop when your head is just above the ground, then push through your palms to extend your arms and return to the starting position.
6. Maintain a neutral neck position throughout the movement.

Technical tips

• Focus on keeping your core engaged to maintain balance and stability.
• Ensure that your elbows are not flaring out excessively; they should be at about a 45-degree angle from your body.
• If you're new to this exercise, start with a smaller range of motion and gradually increase as you build strength.
• Keep your movements controlled and avoid bouncing at the bottom of the push-up.
• Practice proper breathing by inhaling as you lower yourself and exhaling as you push back up.