Pike Push-Up
Push-ups with the hips raised high that shift the load to the shoulders and prepare you for handstand push-ups.
How to do it
- Start in a plank position with your hands slightly wider than shoulder width.
- Walk your feet toward your hands and lift your hips so your body forms an inverted V.
- Straighten your legs and back, and look at your feet or between your hands.
- Bend your elbows and lower the top of your head toward the floor between your hands.
- Stop when your head is close to the floor; keep your elbows slightly out, not flared wide.
- Press the floor away with your shoulders, return to the inverted V and repeat.
Key technique cue
Hips high in an inverted V, hands wider than the shoulders, lower the crown of the head between the hands, press through the shoulders.
Common mistakes
- ✕ Hips too low, turning the move into a regular push-up
- ✕ Elbows flared wide to the sides
- ✕ Arching the lower back while pressing up
- ✕ Short range of motion without lowering the head toward the floor
Benefits
- ✓ Stronger shoulders and triceps
- ✓ Preparation for handstand push-ups
- ✓ No equipment required
Progression: from easier to harder
-
Step 1 You are here - Pike Push-Up
- Step 2
- Step 3
About the exercise
The pike push-up moves the work from the chest to the front delts and triceps: the torso is tilted and the head travels down between the hands. It suits anyone who already does push-ups with confidence and wants to build toward the handstand push-up. No equipment is needed.
Updated
Similar exercises
A week of training and meals built for you
Workoutify plans workouts around your days, time and equipment — and a menu for your goal and macros.