Pike Push-Up
Auto DetectedBodyweight vertical push that targets shoulders and triceps to build upper body strength and stability; commonly used in calisthenics as a progression to handstand push-ups.
About Exercise
Equipment
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders, Triceps
Secondary Muscles
Abs, Chest, Traps
Popularity Score
7
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, Medial Delts
Triceps
8/10Lateral Head
Abs
5/10Rectus Abdominis
Chest
4/10Upper Chest
Traps
4/10Mid Traps
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Start in a high plank with hands shoulder-width apart, then walk feet toward hands to lift hips high, forming an inverted V with body on toes.
- Inhale and bend elbows to lower head toward floor in front of hands, keeping elbows at 45 degrees.
- Maintain inverted V shape without sagging hips.
- Exhale and push through palms to extend arms fully.
- Press shoulders up at top for full extension.
- Repeat while keeping core engaged.
Coaching Tips
Form Cues
- Keep elbows tucked.
- Hips high in pike.
- Core tight, no sag.
- Head between arms.
- Push shoulders up.
Breathing
Inhale during lowering phase; exhale as you push up. Brace core throughout.
Tempo
3-1-2
Range of Motion
Lower head to touch floor or near hands; extend arms fully at top without locking elbows.
Safety
Safety Notes
- Warm up shoulders and wrists.
- Avoid if shoulder or elbow pain.
- Keep neck neutral.
- Start with reduced range if inflexible.
Spotting
Not required; self-spot with controlled tempo and form checks.
Common Mistakes
- Flaring elbows wide.
- Sagging hips or back.
- Incomplete range of motion.
- Neck craning forward.
When to Avoid
- Acute shoulder impingement
- Elbow injuries
Flexibility Needed
- Shoulder flexion to 160 degrees
- Hamstring flexibility for pike position
Build Up First
- Mastery of standard push-ups
- Plank hold competency
Also known as
Downward Dog Push-Up, Elevated Push-Up
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Stability Ball Pike Push-Up
Stability Ball
Shoulders
TRX Push-Up with Pike
Others
Chest
Diamond Push-Up
Bodyweight
Triceps
Handstand Push-Up
Bodyweight
Shoulders
TRX Scapular Push-Up
Others
Shoulders
Dumbbell Close-Grip Push-Up
Dumbbells
Triceps
Cable Bar Tricep Pushdown
Bar Cable Attachment, Single Cable Machine
Triceps
Cable Rope Tricep Pushdown
Rope Cable Attachment, Single Cable Machine
Triceps
Cable V-Bar Tricep Pushdown
Single Cable Machine, V-Bar Cable Attachment
Triceps
Mountain Climber with Push-Up
Bodyweight
Chest, Triceps
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
