Pike Push-Up
Vertical push, bodyweight, front delts and triceps
The pike push up is done with the hips raised high so the body makes an upside down V, lowering the head toward the floor. It trains the front delts and triceps, much like an overhead press with body weight. It suits people who can do push ups and want to build toward the handstand push up.
Setting up
- Start in a push up position, then walk the feet in and lift the hips high.
- Set the hands a little wider than the shoulders, arms straight.
- Keep the legs as straight as you can.
How to do a pike push-up
- Bend the elbows and lower the top of the head toward the floor in front of the hands.
- Keep the hips high over the shoulders.
- Stop when the head is just above the floor.
- Press back up to straight arms.
- Keep the elbows pointing back rather than out.
Breathing. Breathe in as you lower and breathe out as you press up.
Muscles worked
- Mainly
- Front delts and triceps
- Also
- Side delts and upper back
Common mistakes
- Hips dropping toward a push up. Then it turns into a push up, so keep the hips stacked over the shoulders.
- Lowering the face instead of the head. The head should land ahead of the hands, so look back toward the feet as you lower.
- Elbows flaring wide. Wide elbows cost strength, so keep them pointing back.
Easier and harder
- Easier
- Push-Up
- Harder
- Handstand Push-Up
