Difficulty: Hard
Impact Level: Normal
Target Body Parts: triceps, chest, shoulders
How to do Pike Push-up
Back to ExercisesInstructions
Start off at the top of a pushup position on the floor, with your arms straight and your hands should be shoulder-width apart. Then lift your hips and walk your feet in closer to your hands so that your body forms an upside down V. Your legs and arms should stay as straight as possible.
From here, bend your elbows and lower your upper body down and forwards, until the top of your head nearly touches the floor. Your head should be infront of your hands once your elbows bend. Imagine, your hands are the bottom two points of a triangle, and your head moves forward as you lower down to make the top point of the triangle.
From the bottom position, push down into the floor hard with your hands and keep your elbows in close to your body to straighten your arms and return to the start position. Make sure that as you push your body upwards, you maintain the angle at your hips rather than pressing your chest away from the floor and collapsing at the hips.
How to make Pike Push-up easier
You can make these easier by having your hands placed on something sturdy that is higher than your feet, like the first step of a staircase for example. Also check out our Push-ups and Dive Bomber Push-ups to build up strength to make this exercise more acheivable. If you find in hard to keep your legs and back straight during this exercise, it is a sign of poor mobility in your hamstrings, and lower back, so use our Dynamic Downward Dog exercise to help this.
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