Downward Dog Hold

Your first vertical-push exercise. Borrowed from yoga, the downward dog is an upside-down "V" shape: feet on the floor, hands on the floor, hips piked high in the air. Holding this position teaches your shoulders how to support your bodyweight overhead, the exact pattern you'll use later for pike push-ups and eventually handstands.

Overhead pressing strength is often the weakest link for beginners because most day-to-day life doesn't require it. Start here and you'll build the shoulder mobility, wrist conditioning, and overhead stability that every later vertical push exercise relies on.

See more help here:

Video by SarahBethYoga

How to do it

Start on your hands and knees. Spread your fingers wide, press firmly through your palms, and lift your hips up and back until your body forms an inverted V. Straighten your legs as much as your hamstrings allow and push your chest toward your thighs. Your ears should end up between your biceps.

Target

• Sets: 3
• Hold: 30 seconds
• Rest: 90 seconds between sets
• Advance when: 3×30s with straight arms and active shoulders

Key tips

• Push the floor away. Don't let your shoulders collapse toward your ears
• Weight mostly through the palms, not the fingertips
• Heels don't need to touch the floor; reach them down as far as they go
• Keep a slight engagement in the core so your lower back doesn't sag

Progression

Easier variation: nothing. This is the starting point for vertical pushing.

Harder variation: once 30 seconds feels easy with strong shoulder position, add movement. Lower your head a few centimeters toward the floor and press back up. That's the entry into the Kneeling Pike Push-Up in Level 2.