shoulders intermediateAI Tracked

Pike Push-Up

Push-up with hips piked high, shifting weight to the shoulders. Progression toward handstand push-ups. Builds shoulder pressing strength with no equipment. Key progression exercise toward handstand push-ups. More shoulder-dominant than regular push-ups.

How to Do Pike Push-Up: Step by Step

  1. Hands and feet on floor, hips piked high
  2. Head moves toward the floor between your hands
  3. Press back up to full arm extension
  4. Keep hips high throughout — don't flatten out

Common Mistakes to Avoid

  • Hips dropping down turning it into a regular push-up
  • Not going deep enough — head should nearly touch floor
  • Placing hands too close together

Pike Push-Up Tips

  • Elevate your feet on a bench to increase the difficulty and shoulder emphasis
  • This is the key progression toward handstand push-ups
  • Place a pad or pillow under your head for safety while learning

Muscles Worked

shoulderstriceps
Equipment No equipment needed
Tracking Count reps

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