Pike Push-Up
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The Pike Push-Up is a bodyweight strength exercise that mimics an overhead press in an inverted V position, with hands and feet on the ground, hips raised high, and the body lowering by bending the elbows. Its primary purpose is to build shoulder strength and stability while improving upper body pressing power. It mainly targets the shoulders (deltoids), with secondary engagement of the triceps, upper chest, and core, making it ideal for beginners to advanced athletes seeking equipment-free progression toward handstand push-ups.
How to Perform Pike Push-Up
- 1Start in a high plank position with hands shoulder-width apart, fingers spread, and body in a straight line from head to heels.
- 2Walk your feet closer together and lift your hips upward to form an inverted "V" shape, like a downward dog, with heels pressing toward the floor.
- 3Keep your head neutral, gazing between your hands, and engage your core to maintain a straight spine.
- 4Inhale as you bend your elbows to lower your head toward the floor, keeping elbows pointing back at 45 degrees.
- 5Exhale as you press through your palms to straighten your arms and return to the pike position.
- 6Perform 8-12 reps, then rest and repeat for desired sets.
- 7Key form tips: Keep hips high throughout—avoid sagging; shoulders stay away from ears; common mistake is flaring elbows wide—instead tuck them close to body for shoulder safety.
