How to do pike push-ups
Hips high — the higher they are, the more it hits the shoulders.
Step by step
- Start in a push-up position, then walk your feet in and lift your hips into an upside-down V.
- Look back between your feet so your neck stays neutral.
- Bend your elbows and lower the top of your head towards the floor.
- Press back up until your arms are straight.
The cue that matters: Hips high — the higher they are, the more it hits the shoulders.
How it progresses over eight weeks
In the Fitness Akhi programme, pike push-ups appear on Push & Core day, for 3 rounds. The target rises every two weeks — these are the intermediate figures, and there are easier and harder tiers either side of them.
| Weeks 1–2 | Weeks 3–4 | Weeks 5–6 | Weeks 7–8 |
|---|---|---|---|
| 8 reps | 10 reps | 12 reps | 14 reps |
The target is a lookup, not a formula: each exercise has its own table, hand-set, so one movement can progress faster than another on the same day.
Where it fits
It is one of the exercises in a six-day rotation that runs for eight weeks. Each session is a circuit — you work through the day's exercises in order, then repeat the whole list 3 times — and the app walks you through it one screen at a time, keeping the phone awake so you never have to touch it mid-set.