Pike Push-Up 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Pike Push-Up is a bodyweight exercise primarily targeting the shoulders while also engaging the triceps as a secondary muscle group. Starting from a hands-and-feet position with hips raised in a downward dog stance, the movement involves bending the arms to lower the head toward the floor and then straightening the arms to push back up. This exercise emphasizes shoulder strength and stability, requiring coordination and control throughout the motion. It is an effective compound exercise that develops upper-body pushing power without the need for any equipment.
How to Perform
Begin on all fours with your hands shoulder-width apart and knees under your hips. Lift your hips toward the ceiling, straightening your legs and arms to form an inverted “V” shape, with your head aligned naturally between your arms.
Slowly bend your elbows, lowering the top of your head toward the floor while keeping your hips high and your body stable. Focus on controlled movement rather than speed.
Push through your palms to straighten your arms, returning to the starting elevated “V” position.
Repeat for the desired number of repetitions, maintaining tension in your shoulders and triceps throughout.
Keep your core engaged to support your lower back and maintain proper alignment, and avoid letting your elbows flare out excessively to prevent strain.
Breathe steadily, inhaling as you lower your head and exhaling as you push back up.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your hips high and your body in an inverted “V” to properly target the shoulders.
Engage your core throughout the movement to protect your lower back.
Move slowly and with control, especially when lowering your head, to avoid shoulder strain.
Avoid flaring your elbows out too wide; keep them at a slight angle to the torso.
Press evenly through both palms to distribute weight and maintain stability.
Focus on shoulder strength rather than speed—quality over quantity.
Keep your head neutral and aligned with your spine to reduce neck stress.
Warm up your shoulders and wrists before performing this exercise to prevent injury.
How Not to Perform
Do not let your hips sag or drop too low, as this shifts tension away from the shoulders and can strain your lower back.
Avoid flaring your elbows out completely to the sides; this reduces shoulder activation and increases risk of joint strain.
Don’t rush through the movement—fast reps waste energy and decrease control over the shoulder muscles.
Avoid locking out your elbows aggressively at the top, which can put unnecessary stress on the joints.
Do not allow your head to drop forward or crane upward; keep it aligned with your spine to prevent neck strain.
Avoid placing your hands too close or too far apart; incorrect hand positioning reduces effectiveness and can injure wrists.
Do not neglect engaging your core—without a tight core, the lower back may compensate and reduce shoulder activation.
Avoid performing the exercise if your shoulders or wrists are not warmed up properly, as this increases injury risk.
Don’t use partial range of motion unless intentionally scaling the exercise—lowering too little reduces shoulder engagement.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
