Pike Push-ups

How to do it

Start in a downward dog position (hips high, body forming an inverted V). Lower the crown of your head to the floor slightly in front of your hands, forming a tripod. Press back to the inverted V.

The coaching cue

"Look at your toes, not the floor." Tucking the chin keeps the cervical spine neutral and targets the deltoids correctly.

What changes inside an AMRAP

Keep your legs straight. If your hamstrings are tight, widen your foot stance to maintain the high hip position.

Common mistakes

• Walking the feet out until the hips drop and it becomes an ordinary push-up.
• Lowering the head behind the hands rather than in front of them.

Workouts that use pike push-ups

• The Pendulum

  5 minute AMRAP — 12 Alternating Lunges, 8 Pike Push-ups

• Arterial Shift

  10 minute AMRAP — 20 Alternating Lunges (Total), 10 Pike Push-ups, 30 Jumping Jacks

• The Long Haul

  15 minute AMRAP — 20 Air Squats, 10 Pike Push-ups, 40 Jumping Jacks

• System Flush

  15 minute AMRAP — 16 Reverse Lunges, 10 Pike Push-ups, 30 Mountain Climbers

• Deltoid Demise

  5 minute AMRAP — 8 Pike Push-ups, 12 Commando Planks

• Counterbalance

  10 minute AMRAP — 10 Pike Push-ups, 20 Glute Bridges

• The Fulcrum

  15 minute AMRAP — 24 Reverse Lunges (Total), 10 Pike Push-ups, 20 Russian Twists

• The Slow Burn

  20 minute AMRAP — 10 Pike Push-ups, 15 Dead Bugs, 20 Jump Squats, 30 Butt Kicks

• Tactical Shift

  20 minute AMRAP — 20 High Knees, 10 Pike Push-ups, 20 Reverse Lunges, 10 Plank Shoulder Taps

• The Stronghold

  20 minute AMRAP — 20s Glute Bridge Hold, 10 Pike Push-ups, 15 Down-Ups, 20 Lateral Line Hops

Run one with your friends

Every workout above runs on a shared countdown — one clock for the whole crew, one leaderboard, wherever everyone is training.