Pike Push-Up
A shoulder-focused push-up variation where your body forms an inverted V shape, simulating an overhead press movement.
Important: You Can't "Spot Reduce" Fat
This exercise strengthens Shoulders (Deltoids), but fat loss happens holistically across your entire body through consistent training and nutrition. You cannot target fat loss in specific areas. The key is full-body balanced training combined with a sustainable calorie deficit. This is how your body naturally reduces fat over time.
How to Do It
- 1Start in downward dog position - hips high, forming inverted V
- 2Hands slightly wider than shoulders
- 3Keep legs as straight as comfortable
- 4Look at your feet or between your hands
- 5Bend elbows to lower the top of your head toward floor
- 6Keep hips high throughout
- 7Lower until head nearly touches floor
- 8Push back up, focusing on shoulders
Common Mistakes to Avoid
Make It Easier
- Elevated pike push-up (feet on floor)
- Reduced range
- Knee pike push-up
Make It Harder
- Feet elevated pike push-up
- Handstand push-up progression
- Pause at bottom
Why This Matters for Busy Parents
As a busy parent, you need exercises that deliver results without requiring gym memberships, expensive equipment, or hours of your day. The pike push-up is perfect because:
- No equipment needed - do it at home, anytime, anywhere
- Time-efficient - takes just 2 minutes per set
- Builds real strength - targets shoulders (deltoids) for functional fitness
- Quiet enough - won't wake sleeping kids or bother neighbors
- Small space - requires minimal room
Remember: consistent, sustainable training is better than sporadic intense sessions. Focus on form, build gradually, and trust the process.