What is Pike Push Up?

A Pike Push Up is a bodyweight shoulder-dominant push exercise performed with hips elevated to shift load toward the shoulders and upper chest. It primarily targets the shoulders, triceps, trapezius and upper back. Difficulty is medium; it builds vertical pressing strength and overhead pressing transfer without equipment.

How to Do Pike Push Up

  1. Set starting position: Begin in a push-up position, then hike hips up and walk feet closer to hands until hips form an inverted V and shoulders are elevated.
  2. Align your elbows: Keep your arms straight at the top, then bend elbows while allowing your head and shoulders to travel slightly forward over your hands.
  3. Lower with control: Descend until your forehead or crown lightly touches the floor, maintaining elbows stacked over hands and core engaged to protect the spine and neck.
  4. Explode upward: Press through your palms to drive the body back to the starting pike position, fully extending arms without locking elbows at the top.
  5. Breathe and repeat: Inhale on the descent and exhale on the push. Perform controlled reps, resting as needed and stop if shoulder pain occurs.

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

Required Equipment

None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Pike Push Ups?

Pike Push Ups strengthen shoulders, triceps and upper back while improving vertical pressing mechanics and scapular control. They increase overhead pressing transfer, core stability and mobility in the posterior chain, making them useful for handstand preparation and bodyweight pressing progressions.

What are common Pike Push Up mistakes?

Common mistakes include letting elbows flare behind hands, collapsing the shoulders, dropping hips too low, and rushing reps. These reduce shoulder load control and increase injury risk. Focus on elbow alignment, core bracing, controlled tempo, and stopping if sharp shoulder pain occurs.

How can I progress or modify Pike Push Ups?

To progress, increase range of motion, add elevated feet or practice wall handstand push-ups. To regress, perform pike push-ups with knees bent, use incline push-ups, or hold the pike position to build shoulder strength safely with less load.