Pike Push-Up
Step 1 - Start in downward dog position with hands shoulder-width apart
Step 2 - Walk feet closer to hands to create a more vertical angle
Step 3 - Lower head towards the floor by bending elbows
Step 4 - Push back up to the starting position
Recommended Sets & Time:
Beginner: 2-3 sets of 3-8 reps, 90 seconds rest
Intermediate: 3-4 sets of 8-12 reps, 60 seconds rest
Advanced: 4-5 sets of 12-18 reps, 45 seconds rest
What to Focus On:
Shoulder dominance - You should feel this primarily working your shoulder muscles, not your chest
Vertical pressing - Think of this as an upside-down shoulder press movement
Core stability - Keep your core engaged to maintain the pike position throughout
Controlled descent - Lower your head slowly towards the floor, don't just drop down
Modifications:
Easier: Keep your feet further from your hands to create a less steep angle
Harder: Walk your feet closer to your hands for a more vertical, challenging angle
