Pike Push-Up
Stronger shoulders. Better you.
A push-up variation done in an inverted-V (pike) position that shifts the work onto your shoulders. A great bodyweight way to build overhead pressing strength — and a stepping stone toward handstand push-ups.
Benefits
- Builds shoulder strength
- Strengthens your upper chest and triceps
- Improves upper-body control
- A progression toward handstand push-ups
- No equipment needed
- Great for pressing power
Muscles worked
Shoulders (Deltoids) Triceps Upper Chest Core
Step by step
1
Start
Begin in a downward-dog / pike position: hands and feet on the floor, hips high, body in an upside-down V.
2
Set
Walk your feet in slightly so your hips stay stacked over your shoulders.
3
Lower
Bend your elbows and lower the top of your head toward the floor between your hands.
4
Push up
Press back up to the starting pike position. Repeat with control.
Tips for best form
Do it right.
- Keep your hips high in an inverted V
- Lower the crown of your head toward the floor
- Keep elbows tracking slightly back
- Engage your core and keep your legs straight
- Move slowly and with control
Find your version
1. Feet-Elevated Pike Push-UpAdvanced
- Feet on a step
- More shoulder load
2. Floor Pike Push-UpIntermediate
- Feet on the floor
- Standard version
3. Wall-AssistedBeginner
- Reduced range
- Build confidence
Common mistakes to avoid
- Hips dropping toward a plank
- Flaring elbows wide
- Not lowering far enough
- Rushing the reps
How much, how often
| Level | Reps | Sets | Rest |
|---|---|---|---|
| Beginner | 5–8 | 2–3 | 60 sec |
| Intermediate | 8–12 | 3–4 | 45–60 sec |
| Advanced | 12+ | 4 | 30–45 sec |
Tips for best results
- The higher your hips, the more shoulder work
- Lower with control to protect your neck
- Keep your core tight
- Build up range of motion over time
- Be consistent to build pressing strength