Pike Pushup

VERTICAL PRESS · BOTH PATHS

Why it matters · Operator Trains the overhead press pattern without equipment, critical for shouldering rucks, hoisting gear over walls, and casualty drags. Builds the deep shoulder stability that prevents the most common SOF chronic injury.

Why it matters · Longevity Overhead strength is one of the first things to decline with age and predicts independence in old age (think: putting away a heavy dish, lifting a grandchild). Training the inverted press pattern preserves it.

Form cues

• Start in a downward-dog position, hips high, hands and feet on the floor
• Walk your feet in until your torso is closer to vertical than horizontal
• Lower the crown of your head toward the floor between your hands
• Press back up to the start position with control
• Keep elbows tracking forward and slightly out, not flared

Common errors

• Knees bending to take load off the shoulders; keep legs straight
• Letting the head crash into the floor rather than lowering with control
• Pressing back into a pushup rather than back up to pike (different movement)

Path A scaling Start with the easier "incline pike": hands on a chair or low bench, feet on the floor, hips piked. Lower head toward the chair seat. As shoulders strengthen, progress to floor pikes with feet closer to hands over time.

Path B scaling Standard floor pike from the start. Progress by walking feet closer to hands (steeper angle). Advanced practitioners eventually progress to feet-elevated pike pushups, then wall-supported handstand pushups, but only well after Tier 0.