Volym LogoVolym

Pike Push Up

Equipment: Bodyweight

Pike Push-Up
Primary Muscles
  • Deltoid Anterior
Synergistic Muscles
  • Pectoralis Major Clavicular Head
  • Pectoralis Major Sternal Head
  • Serratus Anterior
  • Triceps Brachii

Pike Pushups are a great exercise to strengthen your chest, shoulders, arms and core. Here are the steps to perform them correctly:

  1. Start in a plank position with your hands slightly wider than your shoulders and your feet close together.
  2. Lift your hips up and back until your body forms an inverted V shape. Your head should be between your arms and your legs should be straight or slightly bent.
  3. Bend your elbows and lower your head towards the floor, keeping your back flat and your core engaged.
  4. Push yourself back up to the starting position and repeat for the desired number of reps.

What Is a Pike Push Up?

A Pike Push Up is a challenging bodyweight exercise targeting primarily the shoulders and upper chest, and secondarily engaging the triceps. It mimics the motion of an overhead press but uses your bodyweight, making it a great at-home option or precursor to advanced movements like handstand push-ups.

To perform Pike Push Ups correctly:

  1. Begin in a push-up position.
  2. Walk your feet closer to your hands, elevating your hips towards the ceiling until your body forms an inverted V shape (like the "downward dog" yoga pose).
  3. Your arms should be straight, head between your arms, and eyes looking toward your feet.
  4. Bend your elbows, lowering your head toward the ground in front of your hands. Keep your elbows tucked at around 45° rather than flared out.
  5. Once your head nearly touches the floor, press firmly through your hands to straighten your arms and return to the starting position.
  6. Repeat for the desired number of repetitions.

Why Do Pike Push Ups?

  • Shoulder Strength: Primarily targets the shoulders, making it effective for building pressing strength and stability.
  • Bodyweight Mastery: Helps build strength necessary for advanced calisthenics movements like handstand push-ups.
  • Convenience: Requires no equipment, making it perfect for home workouts or traveling.
  • Core Stability: Engages your core to maintain a stable position throughout the movement, indirectly improving overall core strength.

Common Mistakes

Avoid these mistakes to maximize effectiveness and safety:

  • Flaring Elbows: Elbows flared too wide puts unnecessary strain on your shoulders. Keep elbows around a 45° angle.
  • Incorrect Hip Position: If hips are too low, it reduces shoulder engagement, essentially becoming a standard push-up. Keep hips high, forming an inverted V.
  • Limited Range of Motion: Not lowering enough or doing partial reps limits strength and muscle growth. Aim to gently touch or nearly touch the ground with your head.
  • Moving Too Fast: Perform each rep in a controlled manner. Slow, controlled reps are safer and stimulate muscle growth more effectively.

How to Program Pike Push Ups

Ideal placement: Early in an upper-body or shoulder-focused workout, or part of a circuit-style bodyweight routine.

Rep ranges:

  • Strength & Muscle Growth: 8–12 reps
  • Endurance: 15+ reps

Example workout:

  • 3–4 sets of 10–12 controlled reps

Use Volym’s Auto Progression feature to gradually increase reps and progress toward more advanced variations, such as elevated feet or eventually handstand push-ups.

Equipment:

  • No equipment necessary; optional yoga mat for comfort.

Pro Tips

  • Elevate Feet for Challenge: Placing your feet on a step or bench increases the load on your shoulders, making the exercise harder.
  • Slow Eccentrics: Slowly lower your head to the floor to increase time under tension and stimulate muscle growth.
  • Warm-Up: Always perform a thorough shoulder and wrist warm-up to prepare your joints.
  • Hand Placement: Place your hands slightly wider than shoulder-width apart and spread your fingers wide for better balance and control.

Final Thoughts

Pike Push Ups are an excellent bodyweight exercise for building strong, defined shoulders and improving overhead strength without any equipment. Perfect your form, focus on controlled movements, and gradually progress in reps or complexity to maximize your gains and safely prepare for advanced calisthenics moves.

  • What muscles does the pike push up primarily work? Pike push-ups primarily target the deltoids (shoulders), particularly the front and middle deltoids, as well as engaging the upper chest and triceps.
  • Are pike push ups good for beginners? Yes, but they can be challenging initially. Beginners might start by elevating their hands on a step or doing partial reps until strength improves.
  • Can I replace overhead presses with pike push ups? Pike push ups can be an effective substitute or supplement for overhead presses, especially if you don’t have access to weights. They effectively build shoulder strength but won't replicate the exact strength pattern of heavier weighted presses completely.
  • How often should I do pike push ups? 2–3 times per week is optimal, allowing at least one rest day between workouts to ensure proper muscle recovery and growth.
More bodyweight exercises More chest exercises