Pike Push-ups
An upper-body exercise performed in a pike stance, targeting the shoulders and upper chest while building overhead pressing strength and core stability.
INTERMEDIATE
Hindu Push-ups
A flowing upper-body and mobility exercise combining a swooping push-up motion with spinal extension and shoulder opening, strengthening the chest, triceps, back, and core while improving flexibility.
Instructions
- Get into a push-up position with your hands directly under your shoulders and your back straight. Raise your hips toward the ceiling by keeping your legs straight, and lower your head so that your back and arms form a straight line, as in Downward Dog Pose. If you have flexibility, plant your heels on the floor.
- Then lower your hips to the floor and tilt your upper body forward, bending your elbows and lifting your chest with your arms fully extended, as in the cobra pose. Pause for a moment to feel a nice stretch in your lower back. Return to the starting position in reverse motion.
Tips
- Keep your core engaged, and keep the movement fluid and smooth.
- Breathe deeply as you move from downward to upward pose, keeping the elbows close to your body.
Alternative Exercises
High Plank Shoulder Taps
A core and upper-body stability exercise performed in a high plank while alternating hand taps to the opposite shoulder, building anti-rotation strength, balance, and shoulder control.
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