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how to do pike push-ups

With your hips raised high, the pike push-up tilts your body so you press more overhead than forward, putting most of the work on your shoulders instead of your chest. It is the main bodyweight option for shoulder strength and the usual stepping stone toward handstand push-ups. It suits you once regular push-ups feel manageable. Expect only a few reps at first, and lower slowly: your head travels toward the floor, so control matters more than speed.

▶ watch pike push-ups on the dedicated video page

primary musclesfront delts
also workschest, triceps
levelintermediate
equipmentnone — bodyweight
typerep-based

how it’s done, step by step

  1. Begin in a plank position with your hands slightly wider than shoulder-width apart and your feet hip-width apart. Your body should form a straight line from head to heels.
  2. Walk your feet towards your hands, lifting your hips up towards the ceiling to form an inverted V-shape. Keep your arms and legs straight, and your head between your arms.
  3. Lower your head towards the floor by bending your elbows, keeping them pointed outwards.
  4. Push through your hands to return to the starting inverted V position, fully extending your arms. Repeat for the desired number of repetitions.

how much: Start with 3 sets of 2–3 reps, and add a single rep at a time as the lowering feels controlled.

form tips from the wandelbar coaches

  • Lower the top of your head to a spot a few inches in front of your hands, forming a triangle.
  • Keep your hips stacked high over your shoulders instead of letting them drift back.
  • Press the floor away until your arms are straight and your ears sit between your biceps.

common mistakes

  • Hips sinking so it becomes a regular push-up — walk your feet closer to your hands and lift your seat higher.
  • Head landing directly between the hands — aim ahead of them so your elbows bend backward, not flared sideways.
  • Rushing down and bumping your head — lower for three seconds and stop an inch above the floor.

make it easier or harder

easier
Do pike push-ups from your knees, or hold the pike position and lower only halfway.
harder
Rest your feet on a couch or step so your hips rise higher and more weight moves onto your shoulders.
pike push-ups at the bottom: hips high, head just above the floor
pike push-ups — correct starting position

similar bodyweight exercises

push-ups low position: chest just above the floor, body straight from head to heels push-ups superman lifted position: lying face down, arms, chest and legs raised off the floor superman tricep dips on a chair: hips lowered, elbows bent to 90 degrees, legs extended tricep dips kneeling push-ups at the bottom: chest near floor, straight line from head to knees kneeling push-ups diamond push-ups at the bottom: chest above diamond-shaped hands, elbows tucked back diamond push-ups wide push-ups at the bottom: hands set wide, chest just above the floor wide push-ups

never wonder what to train next

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