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Pike Push Up

Reviewed by Dylan Maurick, Physiotherapist

The Pike Push Up shifts bodyweight onto the shoulders to build pressing strength and control using a simple bodyweight setup.

Shoulder exercises
Shoulders
Arm exercises
Arms
Bodyweight exercises equipment
Bodyweight exercises
Fatigue level
Low 3/3 High
Pike Push Up
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Pike Push Up

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Muscles Worked: Pike Push Up

The Pike Push Up mainly works your front delts, which do most of the pressing as you drive your body away from the floor. Your triceps help straighten your elbows, and your side delts chip in to support the press and keep your arms moving smoothly. Because your hips stay high, the angle shifts more work to your shoulders than a regular push-up, while your arms assist through the hardest part of each rep. You should feel your shoulders doing most of the work, especially near the bottom, with your triceps contributing strongly to elbow extension in a raised-arm position, which is broadly consistent with overhead triceps findings (Maeo et al., 2023).

Primary
Front Delts
Secondary
Triceps Side Delts

Technique and form

How to perform the Pike Push Up

  1. Start in a traditional push-up position with your hands shoulder-width apart and your body forming a straight line.
  2. Walk your feet toward your hands while keeping your legs straight, raising your hips toward the ceiling until your body forms an inverted V-shape.
  3. Position your head between your arms and ensure your weight is distributed evenly between your hands and feet.
  4. Maintain a neutral neck by looking slightly forward at the floor rather than up or down.
  5. Lower your body by bending your elbows, keeping them close to your body, as you move your head toward the floor between your hands.
  6. Exhale as you push through your palms to return to the starting pike position, fully extending your arms.
  7. Keep your heels as close to the ground as your flexibility allows, but prioritize a straight back over touching your heels to the floor.
  8. Maintain core engagement throughout the movement to stabilize your spine and prevent your lower back from sagging.

Important information

  • If you're a beginner, start with your feet elevated on a step or bench to make the exercise more manageable.
  • Keep your shoulders away from your ears by actively drawing your shoulder blades down and back.
  • Make sure your wrists are directly under your shoulders to prevent unnecessary strain.
  • If you feel any neck pain, adjust your head position or reduce the range of motion until your strength improves.
Pike Push Up — Step 1
Pike Push Up — Step 2

Is the Pike Push Up good for muscle growth?

Yes. The Pike Push Up can build shoulder size and pressing strength well if bodyweight is challenging for you, because the high-hip position puts your front delts under a lot of tension and makes your triceps work hard near lockout. That overhead-style arm path may also help triceps growth, since elbow extension training done with the arms raised has been shown to grow the triceps more than similar work with the arms by your sides (Maeo et al., 2023).

  • Shoulder-focused pressing angle — Raising your hips turns a normal push-up into a more vertical press, so your front delts take over more of the job. That makes it a smart bodyweight option when you want more shoulder work than a standard Push Up gives.
  • Strong triceps stimulus — Your elbows still have to straighten hard at the top, and the overhead-style setup is at least directionally consistent with research showing more triceps growth from overhead versus neutral-arm elbow extension training (Maeo et al., 2023).
  • Easy to progress without weights — You can make reps harder by slowing the lowering phase, pausing with your head just above the floor, or elevating your feet. Moving to a Decline Push Up is another simple way to increase load.
  • Best when reps stay honest — This exercise stops building muscle fast if you shorten the range of motion or turn it into a chest-dominant push-up. Keeping your hips high and lowering under control keeps tension where you want it: the shoulders and triceps.

Programming for muscle growth

Do 3-5 sets of 6-12 reps with 90-150 seconds rest. Train it 1-3 times per week depending on how much other pressing you do. If you can get more than 12 clean reps on every set, make it harder with slower lowers, pauses, or feet elevation so you keep getting progressive overload instead of just doing easy volume.

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FAQ - Pike Push Up

What muscles does the Pike Push Up target?

The Pike Push Up primarily targets the anterior deltoids (front shoulders) and triceps, while also engaging the upper chest, traps, and core muscles for stability. This exercise is significantly more shoulder-dominant than regular push-ups, making it excellent for developing overhead pressing strength.

How can I modify the Pike Push Up for my fitness level?

Beginners can elevate their hands on a bench or box to reduce intensity, while advanced athletes can elevate their feet higher or progress to a wall-assisted handstand push-up. Another effective modification is adding a pause at the bottom position to increase time under tension for greater strength development.

What are the most common form mistakes with Pike Push Ups?

The most common errors include insufficient hip elevation (creating a diagonal plank instead of a pike position), allowing the head to move too far forward rather than straight down, and flaring the elbows outward. Keep your hips high, elbows tucked at approximately 45 degrees, and lower your head toward the floor between your hands.

How often should I include Pike Push Ups in my training routine?

Incorporate Pike Push Ups 2-3 times weekly with at least 48 hours between sessions to allow for shoulder recovery. Start with 2-3 sets of 8-12 repetitions, adjusting volume based on your experience level and where they fit within your overall program (as a main movement or accessory exercise).

Are Pike Push Ups safe for people with shoulder issues?

While Pike Push Ups can strengthen the shoulder complex, those with existing shoulder injuries should consult a physical therapist before attempting them. Start with a less aggressive pike angle if you're concerned, and always maintain proper scapular positioning by keeping your shoulders down away from your ears throughout the movement.

Workouts with Pike Push Up

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Tricep workouts

Tricep workouts target the muscles on the back of your upper arms, which make up the majority of your arm size and are essential for pressing strength. In these workouts, you'll combine compound lifts and isolation exercises to grow your triceps and improve upper body power. Exercises like close-grip bench presses, dips, and overhead tricep extensions form the base of your training, while movements like rope pushdowns and skull crushers help target each tricep head for better muscle detail. Whether you're training for aesthetics, strength, or functional performance, a well-structured tricep workout is key to stronger, more defined arms.

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Shoulder workouts

Shoulder workouts target the deltoid muscles: front (anterior), side (lateral), and rear (posterior) which play a key role in pressing, lifting, and stabilizing your upper body. In these workouts, you'll train all three heads for balanced development, improved strength, and injury prevention. Compound movements like the overhead press and push press build raw strength, while isolation exercises such as lateral raises and rear delt flyes help shape and define the shoulders. Whether you're chasing performance, symmetry, or aesthetics, dedicated shoulder workouts are essential to complete upper body training.

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Biceps and Shoulder workouts

Biceps and shoulders are key upper-body muscles that work together in many pulling and pressing movements. In these workouts, you’ll train both areas to improve strength, definition, and symmetry. Compound exercises like overhead presses and chin-ups form the core of your routine, engaging large muscle groups for size and power. These are supported by isolation movements such as lateral raises and hammer curls to refine shape and target specific muscle heads. Whether you're aiming to improve aesthetics, enhance athletic performance, or support better posture and movement, these workouts help you train smarter and grow stronger.

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Chest and Back workouts

Chest and back workouts combine two major upper body muscle groups into one efficient training session. By pairing pushing movements (like bench presses and push-ups) with pulling exercises (like rows and pull-downs), you challenge the front and back of your upper body in balance. This approach boosts strength, improves posture, and supports a well-developed physique. Whether you're short on time or looking to increase training frequency, chest and back pairings are both practical and effective.

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Side Delt workouts

The side delts, or lateral deltoids, are responsible for the width and rounded shape of your shoulders. Well-developed side delts enhance upper body aesthetics and play a functional role in shoulder abduction and stabilization. These workouts focus on isolating the lateral delts using exercises like lateral raises, upright rows, and overhead presses. Whether you're training for appearance or performance, strong side delts contribute to balanced, injury-resistant shoulders.

Scientific References

Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position.

Maeo S, Wu Y, Huang M et al. · European journal of sport science (2023)

Sources are peer-reviewed academic publications from PubMed.

Content follows our evidence-based methodology
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