Push-Up & Pike Through Combo Kick
The Push-Up & Pike Through Combo Kick is a compound exercise that mainly works the core and shoulders, with help from the triceps. No equipment needed: it uses just your bodyweight.
Optional Equipment
Push-Up & Pike Through Combo Kick Muscles Worked
Primary
Abdominals (rectus abdominis); Front Shoulder (anterior deltoid)
Secondary
Triceps (triceps brachii); Obliques
How to do the Push-Up & Pike Through Combo Kick
Starting Position
Begin in a tabletop position on your hands and knees. Lift your knees slightly off the floor so your shins are parallel to the ground; this is the Bear Plank. Keep your back flat and core tightly engaged.
Movement
From the Bear Plank, push your hips straight up toward the ceiling while keeping your legs relatively straight, moving into a Pike position.
In the pike position, your body should form an inverted 'V'. Ensure your head is between your arms.
Pause briefly at the top, then control the movement as you lower your hips back down to return to the starting Bear Plank position.
Keep your knees hovering just above the ground throughout the movement.
Form Tips
Focus on pushing the floor away with your hands.
Maintain a strong, neutral spine.
Keep your engagement in your core throughout the full range of motion.
Push-Up & Pike Through Combo Kick FAQs
What muscles does the Push-Up & Pike Through Combo Kick work?
The Push-Up & Pike Through Combo Kick mainly works the core and shoulders, with help from the triceps. The main muscles are the rectus abdominis and anterior deltoid.
What equipment do you need for the Push-Up & Pike Through Combo Kick?
None. The Push-Up & Pike Through Combo Kick is a bodyweight exercise, so you can do it anywhere.
Is the Push-Up & Pike Through Combo Kick a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Push-Up & Pike Through Combo Kick go on?
It belongs on leg day in a push/pull/legs routine.
Training calculators
Work out the numbers behind your training before your next session.