Want Exercise Demonstrations on the Go? Try the NASM EDGE App!

  • Train In-Person or Remote
  • Manage from Mobile and Computer
  • Easy Scheduling and Client Management
  • Process and Collect Payments
  • Built-In Chat
  • Instant Custom Workouts
  • Assessment Wizard
  • Smart Nutrition
  • Client Dashboard
  • State-of-the-Art Video Library
  • Pass the Test on the First Try
man performs pike push up man performs pike push up

Pike Push-Up

Body Part: Shoulders, Anterior Deltoids, Deltoids, Traps, Triceps

Equipment: None

Difficulty: Intermediate


Step 1: Position yourself on the floor similar to a down dog yoga set up (modified push up position with the tailbone piked up to the ceiling and arms and legs extended). Hands approximately 1-1.5x shoulder width, head in line with a neutral spine and toes pointing straight ahead. Draw in and brace the abs. Press away from the floor to stabilize the shoulder. Bend the knees as needed to ensure neutral spine.

Step 2: Slowly lower yourself toward the floor, bending the arms out to the side driving the top of the forehead toward an imaginary line between your finger tips until you are about 1 inch from the floor.

Step 3: Reverse the pattern and return to the starting position.

Step 4: Repeat. Maintain posture throughout. Avoid arching or slouching the back, collapsing or overly shrugging the shoulders, jutting the head forward, or pulling the inside of the palms off the ground.