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Pike push-ups

3 sets of 6-10 pike push-ups, 90 s rest.

Slot
Strength
Focus
General strength
Time
8 min
Intensity
Moderate
Injury risk
Low
Intervals
3 rounds, 1:30 rest
Equipment
Floor space

How to do it

Start in a push-up position and walk your feet toward your hands until your hips are high and your body makes an upside-down V. Bend your elbows and lower the top of your head toward the floor between your hands, then press back up. Do 6-10 reps per set, 3 sets, with 90 seconds rest. Put your feet on a box to make it harder. Strengthens your shoulders for pushing, to balance all the pulling.

Who it’s for

Overhead pushing strength without a barbell. It balances the pulling and keeps the shoulder strong in a position climbing rarely loads.

Common mistakes

  • Hips too low. Walk the feet in until the hips are high and the body makes a clear upside-down V. Low hips make it a normal push-up.
  • Head landing in front of the hands. Lower the top of the head between them.
  • Flaring the elbows wide. Keep them at a moderate angle.
  • Rushing. Slow down, press up.

How to progress

Feet on a box, then a higher box, which walks toward a handstand push-up. Six to ten reps at each height before you raise it.

When it fits

The training periods this exercise fits into in Blok Sessions.

  • Base Lots of easy climbing, good movement and aerobic fitness.
  • Strength Stronger fingers and pulling, with weight you control.
  • Power Explosive moves, momentum and coordination.
  • Power Endurance Keep your power through one hard move after another.
  • Endurance Climb longer before you pump out, by moving efficiently.
  • Performance Peak for a trip or a comp: focus, reading problems, trying hard.
  • Deload Train less, let your fingers recover, keep moving.

Start with a ready-made block

A six-week strength plan with a deload, as a file for the app, and seven short emails on how to run it.