Hips drop — becomes a standard push-up
Hip flexors fail to maintain the pike; deltoids lose the load.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Push · Upper Body
Pike Push-Up
Coaching cues
- Inverted V position — hips high, hands shoulder-width
- Lower crown of head toward the floor between hands
- Drive through palms to full extension — press the floor away
- Elbows track back at ~45° — not flaring wide
Common faults 2
Elbows flare wide
Upper arms perpendicular to torso; stresses anterior shoulder.
Overactive muscles
Pec majorAnterior deltoid
Corrective work
Foam RollPectorals↗StretchDoorway pec stretch↗