Yesterday was the lateral bear crawl, today, we’re giving props to the incredibly difficult pike push-up. It’s great for your arms and shoulders and develops weaker areas. And while it looks a teeny bit easier than a traditional push-up, it’s just as much work–if not more. So let’s get moving.
You can begin in your normal push-up position, but with your hands wide to the sides and your fingers pointing toward each other. Bend upwards at the waist, lift those hips high to the point that you could be on your toes. Your body should like a V–well, one that’s upside down. From there, bend your elbows and lower your head towards the ground. Once you press back up, that’s one. Three sets of 12 is my usual count, but feel free to move at the pace that works for you. If you want a little extra challenge, Health.com recommends raising one leg in the air while you do the pike push-ups. But then again, nobody really likes a showoff, amirite?
Integrate this move into your arm work and you will definitely see definition happening in the shoulders and arms after some time (and some protein). If you need another example of the pike push-up, I broke it down in the office yesterday for your viewing pleasure:
