Strength Training · Bodybuilding · Functional Fitness · Conditioning · Calisthenics
Pike Push-Up
The pike push-up is a bodyweight shoulder press performed with your hips raised. It trains your shoulders and triceps while building control for more vertical pressing.
- Intermediate
- Compound
- Moderate injury risk
- Rest 1 min 30 sec
How to do it
- Start on all fours with your hands slightly wider than shoulder-width apart.
- Extend your legs into a high plank.
- Raise your hips into an inverted V.
- Bend your elbows to lower your head toward a point slightly ahead of your hands, stopping just above the floor.
- Press through your hands to return to straight arms.
Form cues
- Spread your fingers for a steady base
- Keep your belly braced
- Exhale as you press
Common mistakes
- Hips dropping during the repKeep your hips at the same height throughout the descent so the movement stays a shoulder press.
- Elbows flaring sidewaysAim your elbows diagonally backward rather than straight out to the sides.
- Forcing straight kneesUse a slight knee bend if tight hamstrings prevent you from getting your torso angled toward the floor.
Safety
Losing arm support can cause your head to strike the floor and strain your neck. Fatigue or more depth than you can control can also overload your shoulders or wrists.
- Use a nonslip surface for both your hands and feet.
- Limit your lowering depth to a range you can reverse without collapsing.
- End the set before your arms give way, lowering your knees to the floor to rest.
If you have wrist, shoulder, or neck pain, try a shallower range or hands elevated on a sturdy surface, and seek professional advice if symptoms persist.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 2–3
- Target
- 5–10 reps
- Rest
- 1 min 30 sec
Choose a version that leaves you able to complete about two more controlled reps at the end of each set.