Pike Push Up

The pike push up is how you train a vertical press with no weights and no wall. You pike your hips up so your torso is close to vertical, then press your head toward the floor and back. It loads the shoulders far harder than a regular push up and it is the first real step on the road to a handstand push up.

How to Perform

1. Start in a push up position, then walk your feet toward your hands and lift your hips until your body makes an upside down V.
2. Set your hands slightly wider than your shoulders and get your torso as close to vertical as your hamstrings allow.
3. Bend your elbows and lower the top of your head toward a point just in front of your hands.
4. Touch lightly, then press back up until your arms lock out.
5. Keep your hips high the whole set. Do not let the movement drift back into a regular push up.

Tips

• Put your feet on a box to raise your hips further. The more vertical your torso, the more of your bodyweight your shoulders carry.
• Lower to a point in front of your hands, not between them. That gives you a triangle to press out of and keeps the shoulder happy.
• Tight hamstrings will limit your position long before your strength does. Work the hip hinge alongside this.