Pike Push-Up

The Pike Push-Up is a bodyweight pressing exercise that builds shoulder and triceps strength. It trains the same pushing pattern as an overhead press or handstand push-up, but with your feet still on the floor.

Start in a high plank with your hands under your shoulders and fingers spread. Walk your feet in toward your hands until your hips rise high and your body forms an upside-down V. Keep your legs fairly straight and your torso as vertical as you can.

Lower yourself by bending your elbows. Let your head travel toward a spot on the floor just ahead of your hands, not straight down between them. Press back up until your arms are straight, keeping your hips high the whole time.

Breathe in as you lower and out as you press up. Brace your core so your back does not sag or round. To make it easier, bend your knees or raise your hands on a sturdy box. To make it harder, elevate your feet on a box to move closer toward a handstand push-up.

Fault: Your hips sag or your body forms a flat plank instead of a pike. Fix: Walk your feet closer to your hands and actively push your hips high, aiming to make your torso as vertical as possible.

Fault: Your head drops straight down between your hands. Fix: Look at a spot on the floor slightly ahead of your hands and send your head toward that point as you bend your elbows.

Fault: Your elbows flare straight out to the sides. Fix: Angle your elbows back and down at roughly 45 degrees from your torso to keep your shoulders in a stronger position and your triceps engaged.