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Pike Push Up

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
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Pike Push Up
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Pike Push Up

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The Pike Push Up is a bodyweight pressing exercise performed with the hips raised high, placing most of the load on the shoulders rather than the chest. This angled position mimics an overhead press pattern and builds meaningful shoulder strength without any equipment. Pressing at steeper angles increases anterior deltoid activation compared to flat or low-incline positions (Lauver et al., 2016), which is exactly what makes the pike push-up so effective for shoulder development.

Most of the effort belongs in the shoulders and triceps, while the core stabilizes your body throughout each rep. Keep your legs as straight as comfortable, lower your head toward the floor with control, and press back up without letting the elbows flare wide. Multi-joint pressing movements like this one activate the anterior deltoid to a high degree, especially when the trunk is more vertical (Franke et al., 2015).

This exercise fits naturally into shoulder-focused or bodyweight strength sessions, particularly as a stepping stone toward handstand push-ups. Bending the knees or reducing depth makes it easier, while elevating the feet or slowing the lowering phase increases the challenge considerably.

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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

Common Mistakes: Pike Push Up

Arching your lower back excessively

A slight natural arch is fine, but over-arching means you're using too much weight. Brace your core and reduce the load.

Locking out joints too hard

Fully slamming your elbows or knees into a locked position puts unnecessary stress on the joints. Keep a slight bend at the top.

Progressing too fast

Master the basic version before trying harder variations. Build a solid foundation first.

Rushing through reps

Slow, controlled reps work the muscle much better than fast, sloppy ones. Take your time on both the lifting and lowering phase.

Holding your breath

Breathe out during the hard part of the movement and breathe in as you return to the start. Holding your breath can spike your blood pressure.

Benefits of the Pike Push Up

Builds stronger front shoulder muscles

The Pike Push Up directly targets your front shoulder muscles, helping you build strength and size in this area over time.

Compound movement for real-world strength

Because the Pike Push Up uses multiple joints and muscles together, the strength you build transfers directly to everyday activities and sports performance.

Increases overall strength

Regularly performing the Pike Push Up with progressive weight builds functional strength that carries over to other exercises and daily life.

Equipment advantage

Using your own bodyweight makes this exercise accessible anywhere without equipment, giving you a training benefit that's hard to replicate with other setups.

Train anywhere

The Pike Push Up can be done at home with minimal or no equipment, making it easy to stay consistent even when you can't get to the gym.

Muscles Worked: Pike Push Up

The Pike Push Up is a compound exercise that engages multiple muscle groups working together. Here's how each muscle contributes to the movement.

Primary muscles

Front Delts — Your front shoulder muscles assist in lifting the weight overhead or forward. These are the main muscle doing the heavy lifting during the Pike Push Up.

Secondary muscles

Triceps — Your triceps extend your elbows and lock out the movement. While not the main focus, these muscles play an important supporting role.

Side Delts — Your side shoulder muscles raise the weight away from your body. While not the main focus, this muscle plays an important supporting role.

The Pike Push Up primarily works 1 muscle with 2 supporting muscles assisting the movement.

Risk Areas

Front Delts Triceps
Muscles worked during the Pike Push Up

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.

Scientific References

Analysis of anterior, middle and posterior deltoid activation during single and multijoint exercises

Franke Rde A, Botton CE, Rodrigues R, et al. · J Sports Med Phys Fitness (2015)

Core muscle activation during Swiss ball and traditional abdominal exercises

Escamilla RF, Lewis C, Bell D, et al. · J Orthop Sports Phys Ther (2010)

Influence of bench angle on upper extremity muscular activation during bench press exercise

Lauver JD, Cayot TE, Scheuermann BW · Eur J Sport Sci (2016)

Sources are peer-reviewed academic publications from PubMed.

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Workouts with Pike Push Up

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Best 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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Best 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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Best 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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Best 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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Best 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.