Pike Push-Up

oec:pike-push-up

A bodyweight pressing variation performed in an inverted pike position that emphasizes the shoulders and triceps.

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Also called: Pike Push Up, Pike Press, Pike Push Ups, Vpushup

How to do it

Begin in a standard push-up position with hands slightly wider than shoulder-width apart on the floor.
Walk your feet forward toward your hands while raising your hips into the air to form an inverted V-shape.
Keep your legs and spine as straight as mobility allows, resting your weight up onto the balls of your feet.

Inhale and lower your head forward and down in an arc between your hands, creating a tripod shape with your hands and the top of your head.
Lower under control until the top of your head lightly grazes the floor just ahead of your fingertips.
Exhale and press firmly into the floor through your palms, extending the elbows and pushing back and up into the starting pike position.

Inhale as you lower toward the floor, and exhale forcefully as you press yourself back to the top.

Flaring elbows straight out to the sides.: Keep elbows tucked at roughly a 45-degree angle relative to the torso throughout the descent.
Lowering the head straight down between the hands instead of forward.: Shift your center of mass forward so your head lands slightly ahead of your hands at the bottom.
Allowing hips to sink into a standard push-up angle.: Actively press into the floor to maintain the highest hip elevation possible throughout the rep.

Ensure the floor has sufficient traction so hands and feet do not slip.
Maintain neck in a neutral alignment rather than hyperextending to look forward.

This record: CC-BY-SA-4.0.