Pike Push Up
Auto DetectedA vertical pushing bodyweight exercise performed in an inverted "V" position. It primarily targets the shoulders and triceps, building foundational overhead pressing strength and core stability.
About Exercise
Equipment
Body Weight
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders
Secondary Muscles
Chest, Traps, Abs
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
9/10Anterior Delts
Triceps
7/10Lateral Head, Long Head
Chest
5/10Upper Chest
Traps
4/10Mid Traps
Abs
3/10Rectus Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
45-90 seconds • Rest slightly longer for maximum strength efforts.
How to Perform
Start in a plank position, then walk hands back while lifting hips high to form an inverted “V” shape (pike position). Keep arms and legs relatively straight, maintaining a stable base.
- Bend the elbows, lowering the top of your head toward the ground between your hands.
- Keep your elbows tracking backward or slightly outward during the descent.
- Pause briefly when your head nears the floor, maintaining core control.
- Drive through your hands, powerfully extending the elbows to return to the pike position.
- Maintain the inverted “V” shape and core tension throughout the entire movement.
Coaching Tips
Form Cues
- Hips high, chest down
- Brace your core tight
- Elbows track backward
- Drive through palms
- Shoulders away from ears
Breathing
Inhale while lowering your head, brace the core firmly, and exhale forcefully as you press back up to the starting position.
Tempo
3-0-1
Range of Motion
Lower until the top of the head lightly touches the floor or reaches your comfortable maximum depth.
Safety
Safety Notes
- Avoid if experiencing acute wrist, elbow, or shoulder pain.
- Ensure sufficient wrist mobility before attempting deeper ranges of motion.
- Place a pad under the head if working close to the floor.
Spotting
Not recommended; use regressions (e.g., elevated pike push-ups) to adjust difficulty.
Common Mistakes
- Flaring elbows excessively wide
- Letting the hips sag toward a plank
- Bending the knees or rounding the back
- Rushing the lowering phase
When to Avoid
- Acute shoulder impingement or rotation cuff injury
- Severe wrist pain or carpal tunnel syndrome
Flexibility Needed
- Adequate shoulder flexion (to align torso and arms)
- Sufficient wrist extension mobility
Build Up First
- Ability to perform a standard push up with perfect form
- High level of core stability
Also known as
Pike Press, Inverted Push Up, Downward Dog Push Up
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