Pike Press Up

How To

From standing, with your feet together, fold forward with straight knees to place your hands flat just in front of your toes.

Strongly shrug your shoulders to your ears, lift up to your tip-toes, and continue to press down until your feet come straight up off the floor. Keep your upper body stacked (shoulders over your wrists) and uncurl one vertebrae at a time.

As your feet lift higher, pull your hips over your shoulders while maintaining straight knees. Continue to press your straight legs all the way to a free handstand and briefly hold the position before reversing the pike press back to the floor.

Tips

Engage your core

Activate your core muscles throughout the exercise to help with stability, control, and maintaining proper alignment.

Keep your legs straight

Maintain straight knees as you fold forward and throughout the movement to ensure proper form and engage the right muscle groups.

Hand positioning

Place your hands flat on the ground, shoulder-width apart, and just in front of your toes. This will provide a stable base for the press.

Shrug your shoulders

Strongly shrug your shoulders towards your ears as you lift up onto your tip-toes to create elevation and stability.

Stack your upper body

Keep your shoulders aligned over your wrists to maintain proper form and balance throughout the exercise.

Control your hips

As your feet lift higher, pull your hips over your shoulders while maintaining straight knees, ensuring your body remains aligned and controlled.

Breathe

Maintain steady, deep breaths throughout the exercise to ensure proper oxygen flow to your muscles and help with overall stability.

Practice control

Work on controlling both the ascent and descent of the Pike Press Up, moving slowly and deliberately to build strength and stability.