Description:
The pike push-up is a bodyweight shoulder exercise performed in a piked position with the hips high, which shifts the load onto the shoulders. It is a key step toward the handstand push-up.
Benefits:
- Builds shoulder pressing strength with no equipment.
- Develops the deltoids and triceps.
- Improves overhead body control and stability.
- Scales by changing the angle or range.
- Trains the core to stabilize.
Profile:
| Equipment: | Bodyweight |
| Type: | Bodyweight (Compound) |
| Resistance Type: | Body Weight |
| Level: | Intermediate |
Muscles:
Primary Muscles
- Anterior Deltoid
Secondary Muscles
- Triceps Brachii
- Pectoralis Major (Clavicular / Upper Chest)
Classification:
| Mechanics: | Compound |
| Force: | Push |
| Utility: | Basic |
Instructions:
- Start in a downward dog position with your hips high and your body forming an inverted V.
- Place your hands about shoulder width apart and keep your legs fairly straight.
- Bend your elbows to lower the top of your head toward the floor between your hands.
- Press back up to full elbow extension.
- Keep your hips high so the shoulders do the work.
- Repeat for the desired reps.
Common Mistakes:
- Sagging the hips or losing a straight line.
- Cutting the range of motion short.
- Flaring the elbows out wide.
- Letting the head drop instead of staying neutral.
Variations:
- Pike Push-ups
- Handstand Push-ups
- Barbell Overhead Shoulder Press
- Diamond Push-Up
Safety Tips:
- Build the strength and balance gradually.
- Use a wall for support when learning inverted work.
- Stop if you feel shoulder or wrist pain.
- Keep the core braced throughout.
Additional Information:
Raising the hips higher or elevating the feet makes the pike push-up harder and shifts even more load onto the shoulders.
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