Pike Push-Up
Shoulders
Bodyweight & Reps
Bodyweight
The pike push-up is a bodyweight shoulder press variation. By placing your hips high and your hands on the floor, you shift the load onto your shoulders, serving as a progression toward handstand push-ups.
How to Do Pike Push-Up
- Start in a downward dog position with your hips high and hands shoulder-width apart
- Walk your feet closer to your hands to increase the shoulder angle (more vertical = harder)
- Lower your head between your hands by bending the elbows, touching your head to the floor
- Press back up by driving through your palms until arms are fully extended
Form Cues
- Start in a downward dog position with your hips high and hands shoulder-width apart
- Walk your feet closer to your hands to increase the shoulder angle (more vertical = harder)
- Lower your head between your hands by bending the elbows, touching your head to the floor
- Press back up by driving through your palms until arms are fully extended
Common Mistakes to Avoid
- Keeping your hips too low, which turns it into a push-up instead of a shoulder press
- Flaring the elbows out to 90 degrees — keep them at about 45 degrees for shoulder safety
- Not lowering far enough — your head should touch or nearly touch the floor between your hands
Muscles Worked
Primary
Anterior Deltoid
Lateral Deltoid
Secondary
Triceps Brachii
Trapezius (Upper)
Serratus Anterior
Recommended Sets and Reps
Strength
4-5 sets
5-8 reps
2-3 min rest
Hypertrophy
3-4 sets
8-15 reps
60-90s rest
Endurance
2-3 sets
15-25 reps
30-60s rest
Variations and Alternatives
Frequently Asked Questions
What muscles does the pike push-up work?
Pike push-ups primarily target the anterior and lateral deltoids, with secondary work from the triceps, upper trapezius, and serratus anterior — similar muscles to an overhead press.
How many pike push-ups should I be able to do?
Beginners should aim for 5-8 reps, intermediates 10-15 reps, and advanced athletes 15+ reps or progress to feet-elevated pike push-ups or handstand push-ups.
Pike push-ups vs overhead press — which is better?
Overhead press allows precise loading and heavier weights, while pike push-ups require no equipment and train shoulder stability. Pike push-ups are a great option when you don't have access to weights or as a warm-up before pressing.
Watch Form Guide on YouTube
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