Pike Push-Up
Primary
Shoulders
Secondary
Triceps, Upper chest
Equipment
Bodyweight
Difficulty
Intermediate
Type
Push
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The Pike Push-Up is a compound pushing movement that primarily targets your shoulders. Use for bodyweight shoulder pressing.
Everything You Need to Know About the Pike Push-Up
The Pike Push-Up is a intermediate difficulty exercise that targets your Front shoulders and Side shoulders. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for bodyweight shoulder pressing. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate bodyweight trainers. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Pike Push-Up
Primary
Secondary
Stabilizers
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.
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
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Pike Push-Up — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Warm up shoulders properly.
- Don't go too deep initially.