Elevated pike push-up

A pike push-up with your feet on a box so your torso is closer to vertical, loading more of your weight onto your shoulders before handstand push-ups.

How to do it

1. 01Set a sturdy box or bench against a wall, place your hands on the floor shoulder-width apart and put your toes on the box.
2. 02Walk your hands toward the box and lift your hips until they are close to over your shoulders, torso near vertical, legs straight or slightly bent.
3. 03Bend your elbows and slowly lower the top of your head to a spot in front of your hands, so your head and hands form a triangle.
4. 04Push the floor away to straighten your arms, keeping your hips high throughout.

Common mistakes

• Hands too far from the box, so your torso slants like a regular push-up — walk them in until your hips are over your shoulders.
• Elbows flaring out — keep them angled back about 45° from your body.
• A sliding or wobbly box — use a sturdy one, set against a wall on a non-slip floor.

In the Handstand push-up progression

1. 1Elevated pike push-up
2. 2Wall handstand push-up negative
3. 3Wall handstand push-up
4. 4Deficit wall handstand push-up
5. 5Freestanding handstand push-up

Standard to move on: 3 sets × 10, two sessions in a row.