Primary
Shoulders
Secondary
Triceps, Upper chest
Equipment
Bodyweight
Difficulty
Intermediate
Type
Push
See how Pike Push-Up could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The pike push-up is a bodyweight shoulder press that requires no equipment. By forming an inverted V with your body, you shift significant load onto your shoulders instead of your chest. This makes it an excellent pressing movement for home training and a necessary progression toward handstand push-ups.
When to use it
Use for bodyweight shoulder pressing.
Who it's for
Intermediate bodyweight trainers.
Get your hips as high as possible—the more vertical your torso, the more shoulder-dominant the exercise becomes. Your head should lower between your hands, not in front of them. If your hamstring flexibility limits how high you can pike, elevate your feet on a step or box.
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Also targets: Triceps, upper chest
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Start in a push-up position.
Walk your feet toward your hands.
Pike your hips up high, forming an inverted V.
Lower your head toward the floor between your hands.
Push back up to the starting position.
Keep your legs as straight as possible.
Great progression toward handstand push-ups.
The more vertical, the harder it is.
Keep your core tight.
Look back toward your feet.
Use pike push-ups as your primary shoulder pressing movement when you have no weights, or as a warm-up before heavy overhead pressing. They progress naturally into deficit pike push-ups (hands on blocks) and eventually wall-supported handstand push-ups. Include them in push-up workout finishers for shoulder emphasis.
Not piking hips high enough.
Losing hip position during the Pike Push-Up changes the loading pattern and can reduce the intended work for your Front shoulders. Keep your hips aligned with the setup cues and move only through the range you can control.
Bending knees too much.
Letting your knees drift away from the intended line during the Pike Push-Up changes how force moves through the exercise. Keep each knee tracking in line with the foot as you move.
Looking forward instead of back.
Changing your back position during the Pike Push-Up can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Intermediate bodyweight trainers.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 8-12 reps. Rest 60-90s.
This is one example of how Pike Push-Up could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Pike Push-Up
The Pike Push-Up primarily targets the Front shoulders, Side shoulders, making it an effective exercise for shoulders development. Secondary muscles worked during the Pike Push-Up include Triceps, Upper chest, providing additional training stimulus. Stabilizer muscles engaged include Core.
The Pike Push-Up is rated as intermediate difficulty, meaning it requires some training experience. Intermediate bodyweight trainers. Focus on proper technique and consider starting with easier variations.
For the Pike Push-Up, the recommended approach depends on your goals. 3-4 sets of 8-12 reps. Rest 60-90s. For strength, use 5-10 reps. For muscle growth, perform 10-15 reps. For endurance, complete 15-20 reps.
Yes, the Pike Push-Up can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting shoulders.
Good alternatives to the Pike Push-Up include: Handstand Push-Up, Decline Push-Up. These exercises target similar muscle groups as the Pike Push-Up and can be used as substitutes based on your equipment availability, gym setup, or training preferences.