Pike Push-Ups (How To, Muscles Worked, Benefits)

The Pike Push-Up is a bodyweight pressing exercise that targets the shoulders and triceps while also engaging the core. By positioning your body in a pike (inverted V) stance, you shift more of your body weight over your shoulders, mimicking an overhead press movement.

It’s an excellent progression toward handstand push-ups and a great way to build shoulder strength without equipment.

Primary Muscles Worked: Shoulders (Deltoids), Triceps
Secondary Muscles Worked: Upper Chest, Core, Serratus Anterior
Equipment Needed: None (optional mat or elevated surface for variation)

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How To Do Pike Push-ups

Step-by-Step Instructions

1. Set-Up:
   • Begin in a push-up position with hands slightly wider than shoulder-width apart.
   • Walk your feet toward your hands, raising your hips up toward the ceiling so your body forms an inverted “V.”
   • Keep your head between your arms and heels slightly off the ground.
2. Execution:
   • Lower your head toward the floor by bending your elbows, keeping them angled slightly outward (about 45°).
   • Descend until the top of your head is just above the ground.
   • Press through your palms to extend your arms and return to the starting position.
3. Tips for Proper Form:
   • Keep your core tight and avoid arching your lower back.
   • Maintain an even weight distribution through your hands.
   • Move slowly and under control, avoid dropping your head quickly.
   • Look slightly back between your hands, not straight ahead, to protect your neck.

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Key Benefits

• Builds shoulder and triceps strength using only bodyweight.
• Serves as a progression toward handstand push-ups.
• Improves shoulder stability and overhead pressing mechanics.
• Engages the core and upper chest for full-body control.

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Modifications and Variations

• Easier Option:
  • Perform with feet farther back (less vertical angle).
  • Do Elevated Hands Pike Push-Ups by placing your hands on a box or bench.
• Harder Option:
  • Elevate your feet on a box or bench to shift more weight onto your shoulders.
  • Add pause reps or slow eccentric (lowering) reps.
  • Perform Deficit Pike Push-Ups by lowering your head below hand level for increased range of motion.

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Common Mistakes

• Flaring Elbows Too Wide: Keep elbows at about 45° for shoulder safety.
• Sagging Hips: Maintain a strong inverted “V” shape, don’t let hips drop.
• Head Crashing Down: Control the descent to avoid neck strain.
• Incomplete Range of Motion: Lower until your head nearly touches the floor for full benefit.

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Reps and Sets Recommendations

• For Strength: 3–4 sets of 6–8 controlled reps.
• For Hypertrophy: 3–4 sets of 8–12 steady reps.
• For Skill/Progression to Handstand Push-Ups: 2–3 sets of 6–10 slow, full-range reps with focus on control and shoulder engagement.

Pike Push-Up Variations

With just a slight tweak you can change the difficulty of Pike Push-Ups.

Feet Elevated Pike Push-Ups

By elevating your feet onto a box, bench or even a weight plate, you can shift more weight towards your shoulders and increase the difficulty of the exercise.

If you are using Pike Push-Ups as a progression to Handstand Push-ups, elevating the feet is the next step once you’ve become proficient (10 to 15 reps in a set) at regular Pike Push-Ups.

Pike Push-Up Alternatives

Looking for an alternative for Pike Push-Ups? Here are a few exercises you may be able to use as a replacement.

Need even more options? Check out all my favorite Pike Push-up alternatives.

Handstand Push-Ups

I’ve already mentioned Handstand Push-Ups so it shouldn’t be a surprise to see them listed here as an alternative. Handstand Push-Ups are much more challenging than Pike Push-Ups, so once you feel you’re ready for them go ahead give them a shot.

Dumbbell Shoulder Press

Dumbbell Shoulder Press is a simple, yet effective exercise for building upper body strength – specifically the shoulders.

If you want a good shoulder exercise that doesn’t involve having to be upside-down, Dumbbell Shoulder Presses can be a good option.

Shoulder Taps

Shoulder Taps involve jumping into Plank Push-Up position and then tapping the opposite shoulder with the opposite hand.

This is a great movement for building balance, shoulder stability and core strength – all of which can help improve Pike Push-Ups.

More Links and Info

If you want to check out more upper body exercises, check out the Upper Body Lifts section of our Exercise Library. There you’ll find dozens of movements for the chest, back and shoulders – all with complete detailed instructions.

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