Pike Push-ups

Starting Posture

Start in a plank position with your hands shoulder-width apart and your feet hip-width apart. Keep your body in a straight line from head to heels.

How to Exercise

Bend your hips and push them up towards the ceiling, keeping your legs straight. Your body should form an inverted V shape. Lower your head towards the floor by bending your elbows. Push back up to the starting position by straightening your arms.

Breath Control

Inhale as you lower your head towards the floor and exhale as you push back up.

Common errors

A common error is to allow your hips to sag towards the floor, which puts unnecessary strain on your lower back. Another common mistake is to flare your elbows out to the sides, which can lead to shoulder injuries.

Weights

Grips

Variations

To make the exercise easier, you can perform pike push-ups with your hands elevated on a bench or a step. To make the exercise more challenging, you can perform pike push-ups on your toes with your feet elevated on a box or a stability ball.

Comments and tips

Keep your core engaged throughout the exercise to maintain stability. Make sure to keep your head aligned with your arms to avoid straining your neck. Start with a small range of motion and gradually work towards a deeper push-up.

Cautions

Avoid overarching your lower back or sinking your hips towards the floor. Make sure to keep your elbows close to your body during the exercise to avoid unnecessary strain on your shoulders.