How to Do the Pike Push-Up

The pike push-up puts your hips high in an inverted V so you press your head toward the floor, shifting the work to your shoulders. It is a bodyweight step toward handstand push-ups and overhead pressing. It suits intermediate lifters who want shoulder strength without weights.

Shoulders BodyweightIntermediate

Log every set of your Pike Push-Up in Superlift

Muscles worked

Primary

Shoulders

Secondary

Triceps
Traps

How to do the Pike Push-Up

1
Start in a push-up position, then walk your feet toward your hands.
2
Lift your hips so your body forms an inverted V with your legs as straight as you can.
3
Place your hands about shoulder width apart.
4
Bend your elbows to lower the top of your head toward the floor between your hands.
5
Keep your hips high and your back straight.
6
Press back up until your arms are straight.

Form cues to remember

Hips high, body an inverted V
Head between your hands
Elbows at 45 degrees
Press the floor away

Common mistakes

Flaring your elbows

Keep your elbows at about 45 degrees.

Dropping your hips

Keep your hips high so your shoulders do the work.

Short range of motion

Lower until the top of your head nearly touches the floor.

Hands too far forward

Place your hands closer to your feet to increase the shoulder load.

Sets and reps

Muscle growth	3–4 sets of 6–12 reps, 90 sec rest
Strength	4–5 sets of 4–8 reps with feet elevated

Keep your head from hitting the floor, and stop if you feel pinching in your shoulders. Use a mat for your hands and head.

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