← EXERCISE LIBRARYCalisthenics
Pike Push-Up
Overhead press pattern built from a piked position, the working bridge to handstand pressing. Three sets of eight with the crown of the head touching before you elevate the feet.
- 01Start in a push-up position and walk the feet in until the hips stack high over the shoulders.
- 02Set the hands shoulder width with the fingers spread.
- 03Bend the elbows and lower the crown of the head toward a point just ahead of the hands.
- 04Keep the elbows tracking forward rather than flaring straight out.
- 05Press back to full lockout and reset the pike before the next rep.
- 01Hips stay stacked, do not let them drift back over the feet.
- 02Head lands in front of the hands, making a triangle.
- 03Push the floor away until the elbows are locked.
- 01Flat hips, which turns the drill into a decline push-up and takes the load off the shoulders.
- 02Lowering the head between the hands, which cuts the leverage and stops the pattern transferring to a handstand press.
- 03Shrugging into the ears at lockout, which loads the upper traps rather than teaching the shoulders to support overhead.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.