ClapMove · clapmove.com
Exercise handout — move better, feel better.
Pike Push-Up
Push-up with hips high in the air. More shoulder focus than regular push-up.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
No equipment? Try: Feet on box for more difficulty
Dosage
3
Sets
8
Reps / Time
60 sec
Rest
2 down / 2 up
Tempo
Step-by-Step Guide
Set up
- Start in push-up position
- Walk feet toward hands until hips are high
- Body forms upside-down V shape
Step 1 of 5
Bend elbows to lower head toward floor
Step 2 of 5
Head goes between hands, not forward
Step 3 of 5
Push back up to straight arms
Step 4 of 5
Keep hips high throughout
Step 5 of 5
Repeat
Breathing
- Breathe in as you lower
- Breathe out as you push up
Form Cues
- Hips stay high
- Head goes between hands
- Look at feet
- Control the movement
Common Mistakes to Avoid
- Hips dropping
- Head going forward instead of down
- Not going low enough
- Losing balance
Safety Information
Advanced exercise. Master regular push-ups first.
Progressions
Put feet on box or wall for more difficulty
Regressions
Don't go as low or keep hips lower
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.