Pike Push Ups

Muscles worked: Shoulders, Chest · Also: Triceps

Pike Push Ups shift the emphasis to the shoulders: you start in a pike position with hips high, then bend your elbows to lower the top of your head toward the floor and press back up.

Walk your feet in until your hips are high and your body forms an inverted V, then lower your head between your hands with control. Keep the movement slow — pike push-ups load the shoulders heavily, and fast reps invite bad form.

How to do it

1. From a plank, walk your feet in until your hips are high and your body forms an inverted V.
2. Bend your elbows to lower the top of your head toward the floor between your hands, with control.
3. Press back up to the pike position.
4. Keep the movement slow — fast reps invite bad form, and pike push-ups load the shoulders heavily.
5. If the full range is too much, walk your feet back out a little to reduce the angle.

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Programs that include it

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General fitness information only, not medical advice. Stop if an exercise causes pain, and talk to a doctor before starting a new workout routine if you have a health condition.