Pike push-ups
3 sets of 6-10 pike push-ups, 90 s rest.
- Slot
- Strength
- Focus
- General strength
- Time
- 8 min
- Intensity
- Moderate intensity
- Injury risk
- Low injury risk
- 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.
Run it now
The same timer as the app: a five-second get-ready, then every round and rest counted down with a beep. Keep this page open while you train.
Pike push-ups
0:00 / 8:05
Ready
8:05
3 rounds
3 sets of 6-10 pike push-ups, 90 s rest.
High risk: read the protocol, stop if anything feels wrong.
- 3
- rounds
- 1:30
- rest
- 8:05
- total
Done.
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Take the quizWho 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.