Pike Push Up
Pike Push Up Exercise Description
The pike push-up is a bodyweight vertical-pressing variation that shifts more load to the shoulders than a standard push-up. It primarily trains the anterior deltoids and triceps, with key stabilization from the upper trapezius and serratus anterior for scapular upward rotation and control. The clavicular (upper) fibers of the pectoralis major assist, while the trunk and hips maintain a rigid, neutral alignment. The inverted “V” setup lets you practice overhead pressing mechanics without equipment and serves as a bridge toward handstand pressing. Quality reps emphasize a steady torso, forearms that stay close to vertical, and elbows that track in a controlled path rather than flaring wide.
- Muscle Groups: Delts, Shoulders, Triceps
- Target Muscles: Deltoid - Anterior, Triceps Brachii - Lateral Head
- Assisting Muscles: Pectoralis Major - Clavicular Head
- Stabilizing Muscles: Serratus Anterior, 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: Male
How To Do The Pike Push Up Exercise
‘- Place hands on the floor slightly wider than shoulder-width, fingers spread; press through the whole hand, especially the index–thumb triangle.
– Start in a high plank, then walk feet toward your hands and lift hips to form an inverted “V” (pike). Keep ribcage stacked and spine neutral; avoid lumbar sag.
– Externally rotate the arms so elbow creases face forward; keep forearms as vertical as possible.
– Inhale; bend the elbows to lower the crown of your head toward a spot slightly in front of your hands, creating a small triangle (hand–hand–head). Elbows track about 30–45 degrees from the torso.
– Keep gaze between hands and neck neutral; do not jut the head forward or tuck the chin.
– Maintain hip height and even pressure through both hands; do not shift into a flat push-up position.
– Exhale; “push the floor away,” extending the elbows to return to the tall pike. Finish with arms straight without forcefully locking the elbows.
– Reset your hand pressure and trunk brace before each subsequent repetition to keep movement controlled.
Pike Push Up Tips
‘- Place your hands slightly wider than shoulder-width with fingers spread, pressing through the whole hand, especially the index–thumb triangle.
– Walk your feet in and lift your hips to form a clear inverted “V,” keeping your ribcage stacked and spine neutral.
– Avoid letting your lower back sag as you move into and out of the pike position.
– Externally rotate your arms so the elbow creases face forward to help keep your forearms as vertical as possible.
– Lower the crown of your head toward a point slightly in front of your hands to form a small hand–hand–head triangle.
– Let your elbows track about 30–45 degrees from your torso rather than flaring straight out.
– Keep your gaze between your hands with a neutral neck—do not jut your head forward or tuck your chin.
– Maintain hip height and avoid drifting into a flat push-up position as you lower and press.
– Keep even pressure through both hands while you “push the floor away” to return to the tall pike.
– Finish each rep with straight arms without forcefully locking the elbows, then briefly reset hand pressure and trunk brace before the next rep.
Pike Push Up Beginner Introduction
The pike push-up is a bodyweight pressing movement that leans heavily on the shoulders compared with a regular push-up. With the body arranged in an upside-down “V” position, the upper body works in a direction that feels closer to an overhead press while the feet stay on the floor. This angle places strong demand on the shoulders and triceps, with support from the upper chest and muscles around the upper back and rib cage that guide shoulder blade motion. The mid-section and hips stay firm so the whole body moves as one solid unit rather than collapsing or sagging.
Because the body is pitched forward and the arms travel in a more vertical path, this drill often appears in progressions toward handstand-style pressing. The pattern highlights control through the shoulders, a steady torso, and elbows that bend and straighten in a smooth, predictable line. Each repetition emphasizes even pressure through both hands and consistent hip height, helping build strength and awareness for more advanced overhead bodyweight work.