Pike Push Up
Description
The pike push-up is a bodyweight shoulder pressing exercise performed in an inverted V position (pike). You set your hips high, hands and feet on the floor, and lower your head toward the floor by bending at the elbows. It is the primary bodyweight progression toward handstand push-ups.
Equipment Required
Pike Push Up Instructions
- Start in a push-up position. Walk your feet toward your hands, raising your hips high into an inverted V.
- Your body should form a sharp angle at the hips. Head between your arms.
- Bend at the elbows to lower the top of your head toward the floor.
- Lower until your head nearly touches the floor.
- Press back up to the pike position by extending your arms.
- Keep your hips high throughout.
- The steeper the angle, the more shoulder-dominant the press.
- Aim for 8 to 12 reps per set.
Pike Push Up Form & Visual
Pike Push Up Benefits
- Bodyweight shoulder pressing exercise
- Primary progression toward handstand push-ups
- Builds overhead pressing strength
- No equipment needed
- Scalable by foot elevation (higher = harder)
- Develops shoulder and tricep strength
Pike Push Up Muscles Worked
- Anterior deltoid (primary)
- Lateral deltoid
- Triceps brachii
- Upper trapezius
- Core (stabilizer)
Pike Push Up Variations & Alternatives
- Handstand Push-Up
- Elevated Pike Push-Up (feet on box)
- Decline Push-Up
- Standard Push-Up
- Wall Handstand Push-Up
- Pike to Cobra Push-up
- Twist Push Up
- Suspender Push Up
- Suspended Push Up
- Superman Push Up
