Pike push-up

Shouldersintermediaterepsno equipment

From an inverted V with the hips high and the feet walked in close to the hands, the elbows bend so the head travels down and forward to touch the floor in front of the hands, then the arms press back to the V.

How to do it

1. Hands flat on the floor shoulder width; walk the feet toward the hands so the hips are the highest point (inverted V); legs straight, balls of the feet on the floor.
2. Arms straight and in line with the torso, torso angled about 40-50 degrees from vertical with the head down between the arms.
3. Bend the elbows (pointing backward, not out) and move the head down and slightly forward so the forehead/nose touches the floor about a hand's length in front of the hands, forming a triangle with the two hands.
4. Press back up to straight arms and the original V. Hands and feet stay planted; the hips stay high throughout.

Muscles worked

Main: shoulders, triceps
Supporting: traps, chest