Push-Up to Pike (TRX / Suspension Trainer)

A compound exercise combining a TRX push-up with an abdominal pike, working the chest, shoulders, and core in a single dynamic movement.

Instructions

1. Start with hands in TRX handles and feet suspended behind, in a push-up position
2. Perform a standard TRX push-up by lowering your chest toward your hands
3. Press up to return to the starting position with extended arms
4. From the extended push-up position, engage your core and drive your hips upward into a pike
5. Return to the starting plank position with control
6. Repeat the push-up and pike combination for prescribed reps
7. Maintain body tension throughout both movements

Tips

• Perform the pike movement slowly and deliberately
• Keep your core engaged throughout both phases
• The combination works both pushing and core stabilization
• Maintain a neutral spine and avoid excessive spinal extension
• Breathe out during the push and pike, in during returns
• This compound movement builds overall upper body and core strength