Pike push-up hold

How to do it

1. Set upDownward-dog shape with your hips high.
2. MoveBend your elbows until your head is a few centimetres from the floor and hold. Keep pressing through your hands so your shoulders stay engaged.
3. Watch forResting your head on the floor. Hover it.

Easier or harder

Easier

Scapular push-ups: build shoulder control in a high plank first.

Harder

Pike push-ups: move through the full range.

What it works

Muscles

Shoulders, Core

Position

Plank / all fours

Intensity

Moderate Medium

Impact

No jumping

Swap it for

• Pike push-ups
• Frogstand hold
• Low plank to pike
• Scapular push-ups
• Divebomb pushups
• Standard push-ups

In these workouts

• Upper-Body HIIT Workout