Pike push-up: how to do it
In short
A push-up with your hips high, so your body makes an upside-down V. You bend your elbows and bring your head toward the floor between your hands. Works: shoulders, arms and upper back.
How to do it
- Use a mat or folded towel on a non-slip floor. Get down to the floor slowly onto your hands and knees.
- Place your hands shoulder-width apart. Lift your knees and walk your feet in until your hips are high and your body makes an upside-down V. Keep your feet a little wider than your hips.
- Breathe in and bend your elbows, bringing your head toward the floor between your hands. Stop well before your head touches down.
- Breathe out and press back up until your arms are straight but not locked.
- Do 3 to 5 reps, then lower your knees to the mat and rest.
As you go
- Keep your hips high and your head relaxed, with no weight on your head.
- Breathe in as you lower and out as you press. Keep breathing.
- Use a small range and move slowly.
What it works
- Works
- shoulders, arms and upper back
- Position
- On the floor
- Have nearby
- a mat
- Effort
- Harder
An easier and a harder version
Easier
Do a smaller bend, or choose a regular push-up or an incline push-up.
Harder
Lower for 3 counts, or do 6 to 8 reps.
Take care
- Dizziness: if you take blood pressure medicine or feel dizzy with your head down, do a regular or incline push-up instead, and come up slowly.
- Shoulders: keep the bend small and stop short of any pinch.
- Wrists: make soft fists on the floor, or choose an incline push-up with hands on a counter.
- Neck: keep your head relaxed and in line with your arms. Never press your head into the floor.
Where it is in the plans
In our calisthenics plan: 1 of 28 days, first on day 15, Wide and pike.
The plan's note that day: Hips high in a V. Bend your elbows, then press.
| Plan | Days | First time | How much, that day |
|---|---|---|---|
| Calisthenics plan | 1 of 28 days: 15 | Day 15, week 3: Wide and pike | 2 rounds: about 5 reps in a 60 s slot, 20 s rest |
| Calisthenics plan, round 2 | 2 of 28 days: 15 and 22 | Day 15, week 3: Pike and close | 2 rounds: about 5 reps in a 65 s slot, 15 s rest |
In the plan, this move plays as a looping video with a spoken cue.
Pike push-up: day 15 of a 28-day calisthenics plan
Short daily sessions at home, a step harder as you get stronger.
What the guidelines say
Activities that strengthen muscles: at least 2 days a week.
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.
28-day calisthenics planSee the plan