Pike Push-up

A push-up done with the hips piked high, so the press angle is closer to vertical than horizontal. It is the bridge between a push-up and a handstand push-up, and the standard substitute when the wall is not an option.

Standard: A valid rep starts with the arms locked out and the hips high, lowers until the top of the head touches the floor, and finishes back at full lockout with the pike held.

How to do the Pike Push-up

1. Start in a push-up position and walk the feet in until the hips are stacked high over the shoulders.
2. Set the hands slightly wider than shoulder-width with the fingers spread.
3. Bend the elbows and lower the crown of the head toward the floor just in front of the hands.
4. Touch lightly, then press back to straight arms without letting the hips drop.
5. Keep the legs as straight as your hamstrings allow and the weight over the hands.

Common faults

• The hips sinking mid-set so it quietly becomes a normal push-up.
• Elbows flaring straight out to the sides instead of tracking back at an angle.
• Lowering the head behind the hands, which pushes the load away from the shoulders.
• Bouncing the head off the floor rather than touching under control.

Scaling & progressions

• Widen the foot position so the hips sit lower and the angle is less vertical.
• Reduce the range and press from a shorter distance until strength arrives.
• Elevate the feet on a box to make it harder and move closer to a handstand push-up.
• Add a pause at the bottom once the full range is comfortable.