Pike Push-Up
Pike Push-Up Exercise Description
The pike push-up is a bodyweight vertical-press variation performed in an inverted V position that shifts more load to the shoulders than a standard push-up. It primarily targets the deltoids (especially the anterior fibers) and triceps, with important assistance from the serratus anterior and trapezius for scapular control. The chest contributes, but less than in a horizontal push-up due to the more vertical pressing angle. A braced trunk and high hip position create a stable base, challenging the core to maintain a neutral spine while the shoulders and elbows move through a strong pressing range. This makes the pike push-up a useful bridge between regular push-ups and more demanding overhead pressing skills, while reinforcing safe shoulder mechanics and controlled body positioning.
- Muscle Groups: Delts, Shoulders, Triceps
- Target Muscles: Deltoid - Anterior, Triceps Brachii - Lateral Head
- Assisting Muscles: Pectoralis Major - Clavicular Head, Triceps Brachii - Long Head
- Stabilizing Muscles: Infraspinatus, Serratus Anterior, Subscapularis, Trapezius - Lower Fibers, Trapezius - Upper Fibers
- Body Area: Upper Body
- Body Parts: Arms, Shoulders, Upper Arms
- Body Surface: Back, Front
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors, Shoulder Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Front Shoulder, Outer Tricep
- Movement Direction: Vertical
- Muscle Position: Anterior, Posterior
- Gender: Female
How To Do The Pike Push-Up Exercise
‘- Place hands on the floor, shoulder-width apart, fingers spread, and press through the entire palm.
– Tuck toes, lift hips high to form an inverted V; keep ribs down and spine neutral. Bend knees as needed to avoid rounding the back.
– Stack shoulders over or slightly ahead of wrists; keep head in line with the spine and eyes toward the feet.
– Create active shoulder stability by “gripping” the floor and lightly pushing the ground away to avoid collapsing at the shoulders.
– Inhale, then bend elbows to lower in a controlled path; let elbows track roughly back (not flared), keeping forearms close to vertical.
– Aim the crown of your head toward the floor just in front of your hands, not between them.
– Maintain even weight through both hands; avoid shifting weight toward the feet as you lower.
– Keep hips high throughout; do not let the low back arch or the head jut forward.
– Press firmly through the palms to straighten the arms and return to the start, finishing with stable shoulders and straight elbows.
– Breathe continuously; avoid breath-holding.
Pike Push-Up Tips
‘- Place your hands shoulder-width apart with fingers spread and press through the entire palm.
– Lift your hips high into an inverted V, keeping ribs down and spine neutral.
– Bend your knees if needed so your back doesn’t round.
– Stack your shoulders over or slightly ahead of your wrists with your head in line with your spine and eyes looking toward your feet.
– “Grip” the floor and gently push the ground away to keep the shoulders from collapsing.
– Lower in a controlled manner by bending your elbows after inhaling, letting them track roughly back while keeping forearms close to vertical.
– Aim the crown of your head toward the floor just in front of your hands, not between them.
– Keep your weight even through both hands and avoid shifting weight toward your feet as you lower.
– Maintain high hips without letting your low back arch or your head jut forward.
– Press firmly through your palms to straighten your arms, finishing with stable shoulders and straight elbows, and breathe continuously without holding your breath.
Pike Push-Up Beginner Introduction
The pike push-up is a bodyweight pressing drill performed in an upside-down V shape, shifting effort toward the shoulders compared with a standard push-up. With the hips lifted and the body angled, the movement mimics a more vertical press, emphasizing the front of the shoulders and the triceps, while the chest still contributes to the motion. The muscles around the ribs and upper back assist by guiding smooth, supported shoulder blade movement throughout the range.
Because the torso stays braced and the hips remain high, the core works hard to hold a steady, straight line through the spine as the shoulders and elbows bend and straighten. This combination of upper-body strength and trunk stability makes the exercise a valuable link between regular floor push-ups and more advanced overhead pressing skills. It highlights precise body control, strong shoulder positioning, and a clear path of motion, helping to build confidence with weight-bearing through the arms in a more vertical direction.