Pike Push-Up

준비 자세

1. 01Start in a push-up position with hands slightly wider than shoulder width.
2. 02Walk the feet toward the hands and lift the hips high into an inverted V.
3. 03Keep the legs as straight as flexibility allows and the spine long.
4. 04Shift weight forward so the shoulders stack over the hands.

수행

1. 01Bend the elbows and lower the top of the head toward the floor between the hands.
2. 02Keep the hips high; the torso should travel down, not forward into a push-up.
3. 03Touch or hover just above the floor with control.
4. 04Press back up until the elbows are straight and the shoulders are pushed long.

체크포인트

• -Hips stay stacked high over the shoulders through every rep.
• -Elbows track roughly 45 degrees from the torso, not flared straight out.
• -The head travels to a point slightly in front of the hands.
• -Full elbow extension with an active shoulder push at the top.

흔한 실수

• -Letting the hips drop and turning the rep into a decline push-up.
• -Cutting depth instead of bringing the head near the floor.
• -Craning the neck to look forward at the bottom.
• -Flaring the elbows wide and stressing the shoulders.