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Ethereal
ShouldersTricepsCore

Moderate · Reps

Pike push-up

Hips high, head down: the bodyweight way to build shoulders for that wide-top look.

Just floor space

How to do it

  1. 1 Start in a push-up, then walk your feet in and lift your hips into an upside-down V.
  2. 2 Bend your elbows to lower the top of your head towards the floor in front of your hands.
  3. 3 Press back up, keeping your hips high.

Watch out for

  • Letting the hips drop into a push-up
  • Elbows flaring wide
Too hard? Try Incline push-up

The progression

Your plan moves you up one rung when you hit the top of the range on every set.

  1. Prone Y raise
  2. Pike push-up
Get a plan built around it