Deficit Pike Push-Up

Pike Push-Up from Deficit

Positioning

1. Starting Position: Begin by kneeling on the floor in front of the platform.

2. Hands Placement: Place your hands on the edge of the platform, shoulder-width apart. Your fingers should be facing forward.

3. Feet Position: Factor in the height of the platform; tuck your toes under and walk your feet back so that your body forms an upside-down "V" shape. Your heels should be off the ground, and your body should be straight from hands to feet.

Movement

1. Lowering Phase:

   • Bend your elbows and start lowering your head towards the floor below the platform. Keep your elbows tucked in at around a 45-degree angle to your body.

   • Lower yourself until the crown of your head hovers just above the ground.

2. Pushing Phase:

   • Press through your hands and push your body back up to the starting position while keeping your core tight.

   • Fully extend your arms at the top and return to your upside-down "V" shape.

Tips

• Keep your body straight throughout the movement to avoid excess strain on the back.

• Focus on controlled movements, and maintain a steady breathing pattern.

• If this is too challenging, practice regular pike push-ups on the ground first before progressing to the deficit.