Pike Push-up

Builds shoulder strength and pressing power. It helps with overhead pushing and prepares you for harder push up variations.

Muscle group

Shoulders

Equipment

Bodyweight

Exercise type

Compound

Technique

Moderate technique

Start training with SisuLift→

Muscles worked

§ 01 · Muscles

Primary muscle

Shoulders

Supporting muscles

TricepsChest

How to perform

§ 02 · Steps

01
Get into position on the floor with your hands shoulder-width apart, then raise your hips high so your body forms an inverted V (pike position).
02
Brace your core, shift your weight slightly onto your hands, and keep your head in a neutral position with your gaze toward your feet.
03
Lower your head under control toward the floor by bending your elbows, keeping them angled slightly back and out to the sides.
04
Push yourself back up by straightening your arms, and keep your hips high throughout the movement.

Beginner's guide

§ 03 · Guide

What it works

Builds shoulder strength and pressing power. It helps with overhead pushing and prepares you for harder push up variations.

What it should feel like

You should feel it mostly in your shoulders, with some work in the triceps. It should not feel like strain in your lower back or neck.

Most common mistake

A common mistake is letting the hips drop, turning it into a regular push up. Keep your hips high and your core braced throughout the movement.

How to get started at the gym

§ 04 · SisuLift

Pike Push-up is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.