Pike Push-Up
Primary
Shoulders
Secondary
Triceps, Upper chest
Equipment
Bodyweight
Difficulty
Intermediate
Type
Push
Pike Push-Up
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NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
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.
Muscles worked: Pike Push-Up
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Also targets: Triceps,
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Pike Push-Up form guide
- 1
Start in a push-up position.
- 2
Walk your feet toward your hands.
- 3
Pike your hips up high, forming an inverted V.
- 4
Lower your head toward the floor between your hands.
- 5
Push back up to the starting position.
- 6
Keep your legs as straight as possible.
What are the best tips for the Pike Push-Up?
Great progression toward handstand push-ups.
The more vertical, the harder it is.
Keep your core tight.
Look back toward your feet.
When to Use the Pike Push-Up
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.
What are common Pike Push-Up mistakes to avoid?
Not piking hips high enough.
Losing hip position during the Pike Push-Up shifts the loading pattern away from your Front shoulders and can compress your lower back. Stay planted and let your Front shoulders do the work.
Bending knees too much.
Letting your knees collapse inward during the Pike Push-Up puts dangerous rotational force on your knee ligaments. Push your knees out over your toes throughout the movement.
Looking forward instead of back.
A compromised back position during the Pike Push-Up puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Is the Pike Push-Up right for you?
Intermediate bodyweight trainers.
How to Program the Pike Push-Up
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.
What are good alternatives to the Pike Push-Up?
Other Variations
- Elevated Pike Push-Up
- Diamond Pike Push-Up
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.
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Safety Notes
- Warm up shoulders properly.
- Don't go too deep initially.