Skip to main content

How to Do a Downward Dog Push-Up for an Arm Workout

Learn how to do a downward dog push-up from personal trainer Brett Azar in this Howcast home arm workout for men video.


Today I'm going to go over with you how to do a pike pushup, also known as a downward dog pushup. This exercise is really concentrated on your triceps and on your shoulders. With this, it's different from a regular pushup because you're going to have your butt sticking way up in the air. That's the pike position. It's also downward dog if you're in yoga.

But the same rules apply to this exercise as any other pushup. You want to keep your core tight. You want to keep your elbows in. You're going to be focused on your triceps for this. It's part of your arm workout. It's actually a lot harder, because the angle that your body is at gravity is going to be pushing directly down on your triceps.

Why don't I do it and show you. So, position-wise, your hands are shoulder width apart. Instead of a regular pushup position you're going to creep your feet forward and butt up in the air. As you come down your head's going to go right down to the floor, and push back up with your triceps. You want to make sure that this is controlled, because a lot can go wrong if you let your face drop too fast. The floor is not a friend of yours if you fall face first.

Again, don't flare your elbows out. Keep your elbows in. So, it's down, and up. Any time you work against gravity you're going to breathe out, you're going to exhale. So, as you come down, inhale, push, exhale, squeeze your triceps. At the top of the exercise you want to make sure that you squeeze your triceps as hard as you can and really fill that up with blood. But, don't lock out your elbow. Don't lock out the joint because that could do damage. Keep it slightly bent, soft elbow.

The whole reason for this difference is it's a whole different angle on your arms. It's working it so much more than just regular pushups down here. It's a whole different part, and you'll really feel the difference.

That is a pike pushup also known as a downward dog pushup. Have fun.

Popular Categories