Pike push up
The pike push up keeps hips high in an inverted V so the press becomes more vertical, closer in angle to an overhead press. For many athletes it is an early step toward handstand work.
Works shoulders and triceps. Also core.
How to perform
- Start in a downward-dog position: hands shoulder-width, hips piked high, heels reaching toward the floor.
- Lower your head and shoulders toward the space between your hands. Elbows bend back and slightly out, not tucked in tight.
- Touch or nearly touch the floor with the crown of your head. Use a mat. Never slam.
- Press back up to the pike without letting the hips drop into a flat plank.
Mental models
- Elevate hands on a step to reduce load while you learn the path.
- Look slightly back toward your feet, not straight down at the floor.
- Quality depth beats sloppy extra reps.
Common mistakes
- Dropping the hips and turning it into a flat push up.
- Hands too narrow for shoulder comfort.
- Lower back collapsing instead of the core staying braced.
