Also known as: pike push-up, push-to-pike, push pike combo, push-through pike

What is Push up to pike?

Push up to pike is a dynamic bodyweight exercise combining a push-up with a hip-driven pike finish. It primarily targets the chest while engaging shoulders, triceps and core. Difficulty: Easy. It develops pressing strength, shoulder mobility and coordination through a smooth push-to-pike transition.

How to Do Push up to pike

  1. Start in push-up: Set hands shoulder-width under shoulders, feet hip-width. Keep a straight line from head to heels and brace your core for spinal stability.
  2. Lower with control: Lower chest to the floor with controlled elbows, maintaining scapular stability. Stop just before chest touches to avoid shoulder strain if mobility is limited.
  3. Explosive push-up top: Press up explosively while keeping core tight. As you reach top, prepare to shift your weight back by engaging hips and shoulders together.
  4. Drive hips up: Hinge at the hips, lifting them toward the ceiling into a pike - form an inverted V. Keep arms straight and neck neutral to protect shoulders.
  5. Return and repeat: Lower hips smoothly back to push-up position while maintaining a hollow core. Reset hand and foot placement if needed, then repeat with controlled rhythm.

Muscle Groups

Chest

Description

Start in a push-up position and perform one full push-up. As you return to the top, shift your hips up and back into a pike position, forming an inverted “V” with your body. Lower your hips to return to the push-up position and repeat. Move smoothly between positions and keep your core engaged throughout.
Movement Group: Push
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the main benefits of push up to pike?

This move builds chest pressing strength while engaging shoulders, triceps and core. It also improves shoulder mobility, hip hinge control and coordination, making it useful for transitional bodyweight movements.

What common mistakes should I avoid?

Common errors include sagging hips, flared elbows, collapsing the shoulders and jerky hip drives. Keep a tight core, controlled descent and smooth hip hinge to reduce shoulder strain and maintain safe alignment.

How can I progress or regress this exercise?

Regress with knee push-ups or incline push-ups, and practice downward dog hip lifts to build pike mobility. Progress by increasing reps, slowing transitions, or moving toward pike push-ups and elevated-feet variations for more shoulder load.