Press-ups moving onwards and upwards

Press-ups then what ?

Then… Pike dips !

Yes, here we will combine our Pike with a Press-up.

This here is a great exercise in order to develop strength and co-ordination for an array of movements from headstands to ‘CROW’ (Yoga) to ‘QDR’ and various elbow levers.

Prerequisites: Press-up and Pike  

1. From the heel squat position lift into pike.

   • Press through your arms into the ground ( Scapula elevated)

   • Press the finger tips into the ground making sure to engage through the forearms

   • Crease of the elbows point forward

   • Imagine pulling your hands towards your feet and feet towards you hands engaging through the abdominals and thighs.

2. The (‘dip’) Press down.

   • Press down and forward (Yes slightly leaning forward)

   • Making sure that you are bending at at more or less 90 degree from the elbow

   • Control the decent down by continuing the ‘press’ down (use five counts)

Note : Make sure the elbow doesn’t flare out ! ( You can use books or bricks as I have to make sure you bend at a 90 degree angle from your elbow )

3. The press up

• Keep pressing the floor to push back up

• Make sure that your press up through the full range of motion ( with scapula in elevation) and hit all the engagement points mentioned above.

If this is too difficult try the regressions of press-ups and Eccentric Pike dip (as shown) by lowering as far a you can then bringing the knees in and down.

Enjoy getting stronger !