Also known as: pike press, pike press up, shoulder pushup, vertical push-up

What is Pike Push Up?

The Pike Push Up is a bodyweight push variation that emphasizes the shoulders and triceps by shifting the hips high into a pike position. It targets shoulders, triceps and upper back, improving vertical pressing strength. Difficulty: medium - suitable for trainees with basic push strength and shoulder mobility.

How to Do Pike Push Up

  1. Get into pike: Begin in a push-up stance, hike hips up and walk feet toward hands until body forms an inverted V and shoulders are elevated over wrists.
  2. Hand placement: Place hands shoulder-width apart with fingers splayed for grip; keep arms straight and shoulders stacked above your wrists for stability.
  3. Lower with control: Bend elbows while allowing head and shoulders to travel forward, keeping elbows over hands and descend until forehead lightly touches the floor.
  4. Pause and breathe: Hold a brief second at the bottom while maintaining scapular control and breathing steadily; avoid collapsing the neck or shrugging shoulders.
  5. Drive back up: Press through the palms, extend elbows and drive hips back to the pike start position while exhaling and keeping core braced.

Muscle Groups

Triceps, Shoulders, Trapezius, Back

Description

From a push up position, pike your hips up & you bring your feet closer to your hands to establish your starting position. Begin with your shoulders elevated & arms straight, then bend your arms and descend by allowing your head shoulders to travel forwards. Keep your elbows directly above your hands, don’t allow them to drift back. Pause at the bottom, forehead touching the floor, then drive through your hands, & push back to the start. Repeat for repetitions.
Movement Group: Push
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Pike Push Ups?

Pike-style push-ups build shoulder and triceps strength, improve vertical pressing mechanics, and enhance scapular control. They also engage the upper back and core for stability and transfer to handstand pressing progressions.

What are common mistakes when doing Pike Push Ups?

Common errors include letting hips drop, flaring elbows backward, collapsing the neck, and rushing the descent. Ensure hips stay high, elbows track over hands, and maintain controlled tempo and braced core.

How can I progress or regress Pike Push Ups?

Regress by reducing hip height or doing incline pike variations with hands on an elevated surface. Progress by increasing range (declined feet), adding slow negatives, or moving toward wall-assisted handstand push-ups.