PIKE PUSH-UP
Pike push-ups are one of the best body weight exercises you can do to build shoulder strength and also the precursor to handstand push-ups.
progression
| LEVEL 1: | Shoulder Press Jack | |
| LEVEL 2: | Pike Push-Up | |
| LEVEL 3: | Reverse Push-Up |
Stand tall and then fold forward from the hips until your hands are on the floor.
Walk hands away from the body until you form a triangle with the ground. The further your hands are from the feet, the easier the exercise becomes, as you can use the muscles of the chest and back to assist the shoulders.
Bend your arms and lower the crown of your head to the floor. Your arms should form approximately a 90-degree angle. Extend the arms and repeat.
TRAINER TIP
This exercise becomes more difficult as you move your feet closer to your hands, because you are pressing a greater proportion of body weight. Adjust how close your feet are to your hands to vary the difficulty level.
SPIDERMAN
This variation on the push-up is inspired by the agile superhero of the same name. It will increase hip mobility and flexibility and build core strength.
progression
| LEVEL 1: | Inchworm | |
| LEVEL 2: | Spiderman | |
| LEVEL 3: | Dragon Walk |
Assume a standard push-up position, with palms just wider than shoulders, arms straight, and body in a straight line balanced between arms and toes.
Bend your arms, bringing the chest down as you lift your right foot off the floor. Swing the right leg out sideways, bringing your right knee up toward your right shoulder.
Bring your right foot back to the floor and push your body back to the starting position. Repeat, alternating legs.