Pike Push-Up
What Is the Pike Push-Up?
Pike Push-Up is a compound bodyweight exercise that primarily targets the shoulders. By positioning the body in an inverted V-shape with the hips elevated, the movement shifts the pressing angle to more closely resemble an overhead press, placing significantly greater demand on the anterior and lateral deltoids compared to a standard Push-Up.
This exercise serves as an effective progression toward the Handstand Push-Up, building the overhead pressing strength and shoulder stability required for that advanced movement. It can also function as a shoulder-focused alternative when no equipment is available, replacing movements like the Dumbbell Shoulder Press or Barbell Overhead Press.
The pike push-up demands good hamstring flexibility and shoulder mobility to maintain the correct body position throughout the set. Elevating the feet on a bench or step increases the difficulty by shifting more bodyweight onto the shoulders and bringing the angle closer to vertical.
Because no external load is required, the pike push-up is well suited for home training, warm-up routines, or as part of a bodyweight circuit. It also develops scapular control and upper-body coordination that transfers to other pressing movements.
Muscles Worked
- Deltoid
- Primary
- Pectoralis Major
- Medium
- Serratus Anterior
- Medium
Instructions
- Start on all fours and walk your hands out to a push-up position.
- Push your hips up and back so your body forms an inverted V-shape, with arms and legs as straight as possible.
- Position your hands slightly wider than shoulder-width apart with fingers pointing forward.
- Set your feet at hip width and press your heels toward the floor.
- Look back toward your feet to keep your neck in a neutral position.
- Bend your elbows and lower the top of your head toward the floor between your hands.
- Continue lowering until your head is just above or lightly touches the floor.
- Press through your palms and extend your elbows to return to the starting position.
- Keep your hips high and your core braced throughout each repetition.
- Repeat for the prescribed number of reps.
Common Mistakes
Hips too low
Allowing the hips to sag turns the movement into a standard push-up and removes emphasis from the shoulders.
Elbows flaring wide
Letting the elbows splay out to the sides increases stress on the shoulder joint and reduces pressing efficiency.
Looking forward
Craning the neck to look ahead hyperextends the cervical spine and compromises the pressing angle.
Incomplete range of motion
Stopping well short of the floor reduces the stimulus on the deltoids and limits strength development.
Hands too narrow
Placing the hands too close together shifts excessive load onto the triceps and can cause wrist discomfort.
Injuries
Pike Push-Up is a medium risk exercise when performed with proper technique. The overhead pressing angle places notable stress on the shoulder joint, particularly the rotator cuff and the anterior capsule. Individuals with a history of shoulder impingement, labral tears, or instability should approach this exercise cautiously and limit range of motion if discomfort arises.
The cervical spine is also a consideration, as the head moves toward the floor under load. Maintaining a neutral neck position and avoiding excessive cervical flexion or extension will reduce strain on the vertebrae and surrounding musculature.
Wrist discomfort can occur due to the extended wrist position under load. Performing the exercise on parallettes or push-up handles can alleviate this. If any sharp pain presents in the shoulders or wrists during the movement, stop and reassess form or substitute with a less demanding variation such as the standard Push-Up.
- Primary Focus
- Shoulders
- Equipment
- Body weight
- Modality
- Strength
- Difficulty
- Intermediate
Alternative Exercises
Frequently Asked Questions
- Q: How do I make the pike push-up harder?
Elevate your feet on a bench or box to increase the angle and place more bodyweight on your shoulders. As you progress, you can work toward a wall-supported Handstand Push-Up.
- Q: Can the pike push-up replace overhead presses?
It can serve as a substitute when no equipment is available, but it offers limited loading potential. For progressive overload, weighted pressing movements like the Barbell Overhead Press remain more effective.
- Q: How wide should my hands be?
Place your hands slightly wider than shoulder-width apart. This provides a balance between shoulder engagement and joint-friendly positioning.
- Q: Where should my head go during the lowering phase?
Lower the top of your head toward the floor between your hands, not in front of them. This keeps the load centered over the shoulders rather than shifting it to the chest.