[Pike pushups are a weird-looking exercise (literally, you do pushups from a pike position.) If you were in the mood to be judgmental, you could snicker that it just looks like one of those moves that people do in the gym who know they are in good shape and want everyone to know it. But we are not here to judge. While researching this article, we learned that pike pushups are often recommended for people who want to improve to the point of doing handstands (inverted pushups). If your goal is to be able to stand on your head and balance for any reason, this may be the workout for you.

Pike pushups are great for working the shoulders (especially the anterior deltoids on the front of the shoulders), triceps, pectoralis major (chest muscles), and core (you can work more than you think).

Fair warning: this is a tough exercise and the hardest one we've tackled so far in this ongoing series. If you haven't already incorporated push-ups into your training, I would not recommend attempting this exercise. Do push-ups first. Lots and lots of push-ups.

Need more workout inspiration. Here's a case of 50 sumo squats a day for a week, or 30 Superman squats a day for a week, added to your morning routine.

I recommend using a mat for this exercise, as it is hard on your hands and on your face. Engage your core and raise your hips while turning your feet toward your hands, so that your body forms an upside-down V shape. Keep arms and legs as straight as possible to stabilize the body. Bend your elbows and slowly lower your hips until your head touches the floor slightly before your fingers. At this point, do not stretch the elbows to the sides. This way, you are less likely to hurt your shoulders. Push up until your elbows are straight. This is one rep. Stabilize your body in an unusual posture by putting strength in your torso. Also, you need all the assistance you can get, as it puts a lot of stress on your shoulders, triceps, and pectoral muscles. start with 3 sets of 5 to 10 reps, and progress from there.

I've done quite a few upper body exercises in this series of challenges (and expect to do more - thanks, editors), but my upper body is still not as strong as my lower body. During the week of pike pushups, I was never unaware of this fact. I aimed for 20 on the first day, but struggled with the last five. I wobbled as I went down, thinking I was going to plunge face-first. I noticed that my elbows were repeatedly trying to go out to the side. This may feel effortless, but it is a shortcut to shoulder damage. To get the most out of this technique, always return to an inverted V position at the end of the technique. You will want to draw a gentle arc. Resist.

By the end of the set, I was out of breath and a minute later my deltoids were twitching (which I took to mean that my deltoids were communicating their frustration).

On the second day, after about 10 reps, I felt my hips drop, so I focused on lifting them up. It's a good idea to have someone watch the movement to ensure good form. Alternatively, you can use your smartphone camera to record your movements.

After only two days, I did not feel proficient at this exercise and was resentful. To my surprise, however, when I achieved 20 repetitions, I was able to move more smoothly and felt an intense sense of accomplishment; I was tempted to try 25, but fortunately, that moment of madness passed. Then I noticed for the first time that my torso was straining. Meanwhile, my dog was lying on the couch, peeling grapes.

Days 4 and 5 were equally hard, but my form was solid and I wasn't in danger of hitting my face on the mat. I thought this was a big win.

On day 6, I broke on 18 and then 25; on day 7, I split it into 4 sets of 5 reps, but added 5 more reps to the final set.

I can see that adding this movement would have considerable benefits for the shoulders, triceps, and chest muscles. However, I do not feel the need to continue with pike pushups, as there are other bodyweight exercises that target the triceps (e.g., bench dips), pectoralis major (standard pushups), and shoulders (incline pushups performed on a bench). Pike pushups are an advanced movement and worth a try - especially if you want to master handstand pushups - but for me, they go in the basket marked "movements I've tried but decided not to continue". Now, if you'll excuse me, I'm off to buy a basket.

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