Kneeling Pike Push-Up

Your first real vertical pressing movement. You set up on your knees with your hips piked high and your hands planted on the floor in front of you, like a mini downward-dog on your knees. From there, you bend the elbows to lower your head toward the floor, then press back up. Because your knees are down, only a portion of your bodyweight is loaded through the shoulders, making this a manageable bridge between the static Downward Dog hold and a full Pike Push-Up.

This is where you start building the vertical pressing strength that eventually leads to pike push-ups, elevated pike push-ups, and handstand push-ups. It also teaches the head-between-the-hands position that every handstand relies on.

How to do it

Kneel on the floor and place your hands flat, about shoulder-width apart, a comfortable distance in front of you. Pike your hips up high so that your torso is angled and your arms are roughly overhead. Keeping your knees on the ground, bend your elbows and lower the top of your head toward the floor between your hands. Press back up to straight arms.

See some tips here:

Video by THATLIFESTYLECOACH

Target

• Sets: 3
• Reps: 10
• Rest: 90 seconds between sets
• Advance when: 3×10 with your head nearly touching the floor

Key tips

• Keep your hips piked high the whole set. Don't collapse into a push-up
• Lower your head between your hands, not in front of them
• Elbows tracking at roughly 45° from your torso
• Pause for a beat at the bottom to remove any bounce