Upper Body & Back
How to do Pike Push-Ups
Pike push-ups lower the head toward the floor from an inverted V to build shoulder strength without weights.
- Difficulty
- Intermediate
- Equipment
- None
- Sets & reps
- 3 sets of 6-12 reps
Target muscles
- Deltoids
- Triceps
Also works
- Upper Chest
- Trapezius
- Core
PrimarySecondary
Technique
Step-by-step instructions
- Start in a downward dog position with hips high and hands shoulder-width apart.
- Walk your feet in so your body forms an inverted V.
- Bend your elbows and lower the top of your head toward the floor.
- Pause just above the floor.
- Press back up to straight arms.
Common mistakes
- Letting the hips drop.
- Flaring the elbows wide.
- Lowering the face instead of the top of the head.
- Using a partial range of motion.
Benefits
- Builds strong shoulders without equipment.
- Strengthens the triceps.
- Prepares you for handstand push-ups.
- Improves overhead stability.
Pike Push-Ups for Bodyweight Shoulders
By raising your hips into an inverted V, the pike push-up shifts the work from your chest to your shoulders. It is a great bodyweight alternative to the overhead press and a stepping stone to handstand push-ups.
Technique Tips:
- Lower the top of the head toward the floor.
- Keep the hips high throughout.
- Elevate your feet to make it harder.