Exercise Guide
How to do pike push-up
Master the setup, range of motion, and tempo for safer, more effective reps.
Overview
The Pike Push-Up is a vertical pushing movement. By hinging at the hips and getting your torso as vertical as possible, you shift the load from your chest (like a regular push-up) to your shoulders and triceps.
It serves as the perfect bridge between standard push-ups and the highly advanced handstand push-up. It doesn't just build muscle; it builds 'body awareness' and shoulder stability, which are crucial for any athlete. The more you walk your feet toward your hands, the harder the exercise becomes.
Why Use It
- **Shoulder Boulder Builder:** Targets the front and side deltoids effectively.
- **Zero Equipment:** Can be done anywhere, making it a staple for travel or home workouts.
- **Handstand Prep:** Builds the specific strength and overhead mobility needed for handstands.
When to Use It
Use this as your primary shoulder movement in a bodyweight routine or as a high-rep accessory on a gym-based 'Push' day.
Stats
Instructions for Proper Form
Setup
- The V-Shape: Start in a push-up position, then walk your feet toward your hands while keeping your legs straight. Your body should look like an inverted 'V'.
- Hand Placement: Hands should be slightly wider than shoulder-width, fingers spread wide.
Execution
- The Tripod Descent: Lower your head toward the floor. Crucial: Your head should move forward, landing in front of your hands so that your head and hands form a triangle (tripod).
- The Press: Push through the palms of your hands to return to the starting 'V' position.
- The Lockout: At the top, push your head 'through' your arms to fully engage your shoulders.
Pro Tip: Don't flare your elbows out to the sides like a 'T'. Keep them tucked at a 45-degree angle to protect your shoulders.
Common Mistakes
- Elbow Flaring: Letting elbows point straight out, which can cause shoulder impingement.
- Head to Hands: Dropping your head directly between your hands. This turns it into a chest exercise. Remember: Head goes forward.
- Flat Hips: Letting your hips sag. Keep them high to keep the weight on your shoulders.
Mistakes by Level
Beginner
- Not walking feet in far enough.
- Looking at the floor instead of the toes.
Intermediate
- Losing the 'tripod' shape on the way down.
- Cutting the range of motion short.
Advanced
- Not pushing the head through the arms at the top.
Mechanics
Use these setup and execution anchors to keep the rep organized, repeatable, and easier to progress.
Movement Pattern
Vertical Push
Body Position
Prone
Load Style
Bodyweight
Muscles Worked
Primary
- Front Shoulder
- Lateral Shoulder
- Triceps
Secondary
- Upper-chest
- Serratus-anterior
Stabilizers
- Core
- Traps
Setup Requirements
- A non-slip floor.
- Optional: Yoga block or floor markers to help with head placement.
Form Checklist
- Are your elbows tucked in (not flared out)?
- Is your head landing in front of your hands (forming a triangle)?
- Are your hips staying high throughout the rep?
Range of Motion
Lower until the crown of your head almost touches the floor in front of your hands, then press back until arms are fully locked.
Breathing Pattern
Inhale as you lower your head; exhale forcefully as you press back up.
Tempo Guidance
2 seconds down, 1 second pause at the bottom, explosive press up.
Caution Notes
- If you have high blood pressure or eye issues, be careful with the 'head-down' position.
Programming
Treat these guidelines as practical programming defaults, then scale load, volume, and frequency to match the rest of the training week.
Best For
- Building shoulder strength without weights.
- Improving overhead mobility.
- Learning to control your body in space.
Goal Tags
Rep Ranges
- 5-8 reps for strength (if feet are elevated).
- 8-15 reps for hypertrophy.
Set Guidance
3-4 sets.
Rest Guidance
90-120 seconds.
Frequency
2-3 times per week.
Pairings
- Pair with Pull-Ups for a complete upper-body vertical push/pull combo.
- Superset with Lateral Raises for extra shoulder volume.
Audience Notes
- Beginners can start with their feet wide to make it easier.
- Advanced lifters should elevate their feet on a bench.
Substitution Targets
- Overhead Press
- Dumbbell Shoulder Press
- Handstand Push-Up
Variations
Use progressions to increase difficulty when you master the movement, and regressions if you struggle with proper form or face mobility limitations.
Regressions
Reduces the amount of body weight you have to lift.
Best for: Those who lack the strength for a full pike.
Progressions
Feet-Elevated Pike Push-Up
Putting your feet on a bench shifts more weight onto your shoulders.
Best for: Advanced strength building.
FAQ
Common Questions
Is this a chest or shoulder exercise?
It is primarily a shoulder (deltoid) and tricep exercise. The more vertical your torso, the less the chest is involved.
Alternatives
Start with the closest related options, then browse fallback alternatives that keep the same primary training focus.