Box Pike Push-Up

Body region

• Shoulders
• Arms

Muscles

Main

• Deltoid
• Triceps

Helps

• Pectoralis Major
• Serratus Anterior
• Trapezius

Holds

• Rectus Abdominis
• Transversus Abdominis

Equipment

• Plyo Box or Flat Bench

Technique

1. Place your feet on a box (or your knees, for an easier version) and your hands on the floor slightly wider than your shoulders.
2. Walk the hands back toward the box until your hips are above your shoulders and the torso is close to vertical.
3. Bend the elbows and lower the top of your head toward a point just in front of your hands.
4. Press back up until the arms are straight.

Cues

• Make a triangle with your hands and head at the bottom.
• Keep the hips stacked high above the shoulders.
• Lower slowly and stop as soon as the head lightly touches the floor.

Common mistakes

• Letting the hips sag so it turns into a decline push-up.
• Dropping onto the head without control.
• Flaring the elbows straight out to the sides.

Alternatives

• Handstand Push-Up
• Decline Push-Up
• Dumbbell Overhead Press