Channel：dejan.strength
1. Pike Push-Ups
Start with the standard variation. Focus on form — hips high, elbows tracking diagonally, and head moving down between the hands. This builds baseline overhead pressing strength and shoulder control
2. Feet-Elevated Pike Push-Ups
Increase difficulty by elevating your feet. This shifts more load to your shoulders and mimics the body angle of a handstand press. Keep your core tight and control the descent
3. Feet-Elevated + Deficit Pike Push-Ups
Add depth by placing your hands on parallettes or blocks. This increases range of motion and develops the bottom phase strength you’ll need for handstand push-ups
Progress slowly — once you can hit solid reps with control and full range, start adding deficit height or moving closer to a vertical position
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