Exercise guide · Shoulders & Traps

Pike Push-up

The pike push-up emphasizes the shoulders and triceps in a bodyweight pressing pattern. Raising the hips shifts more load toward the arms while the torso stays braced and the head moves toward the floor.

Targets: Front delts
Equipment: Bodyweight
Type: Compound

Step by step

How to do the Pike Push-up

Start in a high plank with the hands about shoulder width apart and the feet set comfortably behind you.
Lift the hips toward the ceiling to form an inverted V, keeping the arms straight and the abdomen braced.
Bend the elbows and lower the top of the head toward the floor just in front of the hands.
Pause before the head touches the floor, keeping the elbows angled slightly back rather than flared wide.
Press through both palms to straighten the arms and return to the inverted-V position without letting the shoulders shrug.

Form cues

Hips high
Head toward the floor
Elbows angle back
Press the floor away

Common mistakes

Turning the movement into a regular push-up by letting the hips sag
Lowering the forehead far in front of the hands
Flaring the elbows directly sideways
Rushing the bottom position or bouncing the head

Muscles worked

Primary

Front delts

Secondary

Triceps, Side delts and Chest

Safety: Use a clear, non-slip space and place padding beneath the head if needed. Reduce the range or elevate the feet only when control is solid, and stop for sharp wrist, elbow, neck, or shoulder pain.

Alternatives

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