Pike Push-Ups

A powerful bodyweight shoulder exercise that builds pressing strength, stability, and control.

🎯 Main Focus

Shoulders, triceps, upper chest, and core stability.

💪 Difficulty

Intermediate. Start with an easier variation if needed.

How To Perform Pike Push-Ups

1

Set Your Pike Position

Start on your hands and feet with your hips raised high. Your body should form an upside-down V shape.

2

Position Your Hands

Place your hands around shoulder-width apart and spread your fingers for stability. Keep your hands firmly connected to the floor.

3

Lower Your Head

Bend your elbows and slowly lower your head toward the space between your hands. Keep your hips elevated.

4

Press Back Up

Push firmly through your hands and straighten your arms to return to the pike position.

⭐ Shoulder Training Tip

Think about bringing your head toward the floor rather than simply moving your body forward.

Keep your hips high and maintain control throughout the movement.

Controlled repetitions are better than rushed repetitions. Slow, clean reps help you maintain proper positioning and make the shoulders work through the full movement.

💪 Growth & Strength

If standard pike push-ups are challenging, begin with an easier version and build your strength gradually.

Aim for around 6–12 controlled repetitions when learning the movement.

As you become stronger, increase repetitions or make the movement more difficult.

Example progression:

Incline Pike Push-Ups → Pike Push-Ups → Feet-Elevated Pike Push-Ups → Wall Handstand Push-Up Progression

⚠️ Safety First

Perform the exercise on a stable, non-slippery surface.

Keep your hands firmly planted and avoid allowing your elbows to flare uncontrollably.

Do not force the depth of the movement. Use a range of motion that you can control comfortably.

Stop if you experience sharp, sudden, or unusual pain.

← Back