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"Pike" Push-Up

Directions: Perform Dynamic Warm-Up exercises at “beginning” of workout
for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your body!

Pike Push Up-1
Pike Push Up-2
Pike Push Up-3

  1. Place feet slightly wider than shoulder width apart.

  2. Reach arms overhead and bring hips up into an inverted position.

  3. Extend arms overhead and lockout elbows.  Your arms should be exactly in line with your spine and reaching straight out from the shoulders.

  4. Lower upper body and forehead towards floor.

  5. Push back up into the inverted Pike position.  Your back once again should be in alignment with the straight extended arms.

Exercise Figure Tips: Push ups are usually thought of as "arms and chest" exercises but they are underrated as "core" exercises and especially the advanced push ups.  The Pike is a great push up to ease into the inverted type positions.  You can always limit how far you go down until you gain the added overhead reach strength and needed shoulder mobility. 

  • To get into the proper starting position, you'll also need proper hip mobility so you can "fold" (or flex) at the hips as you lift into the inverted angle.

*Note: This exercise is intended for "normal healthy" individuals. 
If you have an injury, or abnormal pain is present,
see your physician or a certified physical therapist before continuing your exercises. 

 RonJones.Org | Back to Exercise Photos | Site Map

(Updated 5.5.08)

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