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Pike Push Up is an essential exercise If you are looking to build bigger and stronger shoulders for more advance bodyweight skills like the handstand push ups.

However, it can be quite challenging for beginners to perform consistently as it requires some level of shoulder strength and hamstring flexibility. So here are some regression exercises that will help you to master the pike push ups:

(Use reps & sets as guidelines. Adjust according to your level)

  1. Pike Handstand Hold – 3 rounds, 10-15secs
  2. Pike Handstand Walk – 3 rounds
  3. Pike Push Up Negatives – 3 rounds, 3-5 reps
  4. Pike Push Up Iso Hold – 5 rounds, 5-8secs each rep
  5. Straddle Pike Push Up – 3 rounds, 5-8 reps

Pointers:

  • Focus on maintaining a hollow body by tensing your core and glutes
  • Focus on keeping the weight forward onto your shoulders
  • Keep your elbows tucked in and not flared out to the side
  • Ensure that you are getting full range of motion by having your nose slightly brush the ground