-Position your hands on an elevated surface like a bench or box, shoulder-width apart

-Walk your feet in towards your hands, lifting your hips to form a pike position

-Elevate your shoulders (get them as close to your ears as possible), engage your core to maintain the pike

-Lower your head towards the ground by bending your elbows

-As you come down lean forward and make sure your forearms remain perpendicular to the floor

-Keep your elbows to your side and do no flare them out

-Push back up to the starting position, making sure to re-elevate your shoulders at the top

-Raise the difficulty of this exercise by increasing the pike at your hips and/or leaning more forward on the negative and vice versa

-You can reduce the difficulty by using a taller surface and vice versa

-The use of a incline will make the pike pushup easier by reducing the load of the pushup, however make sure you keep your range of motion consistent as going too deep in the pushup will make it significantly harder