Pike Push-Up

Body region

• Shoulders
• Arms

Muscles

Main

• Deltoid
• Triceps

Helps

• Pectoralis Major
• Serratus Anterior
• Trapezius

Holds

• Erector Spinae
• Rectus Abdominis
• Transversus Abdominis

Technique

1. Start in a push-up position, then walk the feet toward the hands and lift the hips so the body forms an inverted V.
2. Place the hands slightly wider than shoulders, head between the arms.
3. Bend the elbows and lower the top of the head toward a spot on the floor just in front of your hands.
4. Press the floor away until the arms are straight and the hips are still high.

Cues

• Keep the hips high and the legs fairly straight.
• Elbows point back at about 45 degrees, not straight out.
• Move the head down and slightly forward, then push back up.

Common mistakes

• Dropping the hips so it becomes a regular push-up.
• Flaring the elbows wide.
• Bending the neck instead of moving the whole upper body.
• Shortening the range of motion.

Alternatives

• Handstand Push-Up
• Box Pike Push-Up
• Dumbbell Overhead Press