How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Push
Pike Push-up
Overhead press without a bar. Home and travel default.
intermediateHomeCult StudioOutdoor
Shoulders · Triceps · Bodyweight
How to handle weight
First working set at RPE 7 — two clean reps left. Hit the top of the range with two in reserve? Add 2.5 kg on a bar, or 1–2 kg per dumbbell, next session. Miss the bottom of the range? Drop 5–10% and own the reps.
Usual programming
3–4 × 6–12.
Caution
Stop if the front of the shoulder pinches. Elbows about 45°, not a T. Do not bounce the bar or bells off the chest. Unrack over the chest, not the face.
Setup
Hips high, head between arms, lower the head in front of the hands.
Cues
- Elbows in
- Don’t turn it into a downward-dog stretch
- Stack at the top
Common mistakes
- Skull heading at the hands
- Soft knees stealing the work
- Short range
Home swap
Wall pike
