How to Do Pike Push-Ups

Muscles worked

Shoulders, upper chest, triceps.

Why pike push-ups works

By raising your hips into an inverted-V, a pike push-up changes the angle of the press from mostly horizontal (like a standard push-up) to closer to vertical — much closer to an overhead shoulder press. That shift in angle is what makes it such an effective no-equipment way to build genuine overhead pressing strength, rather than just more chest work.

How to do pike push-ups

1. Start in a downward-dog shape: hips high, body in an upside-down V.
2. Walk your feet in so your hips stack over your shoulders.
3. Bend your elbows and lower the top of your head toward the floor.
4. Stop just before your head touches.
5. Press back up to the start.

Form tips

• Keep your hips high throughout.
• Aim the crown of your head just ahead of your hands.
• Keep elbows from flaring too wide.

Common mistakes

• Letting the hips drop (turning it into a normal push-up).
• Placing hands too far forward.
• Rushing the reps.

Who should modify or avoid this

Anyone with shoulder impingement or a history of shoulder dislocation should approach this cautiously and build shoulder stability with easier presses first, since the overhead angle loads the joint in a more demanding position than a flat push-up. If you feel pinching pain at the top of the shoulder, reduce range of motion or switch to hands-elevated pike push-ups.

Sets and reps

3 sets of 6–10 reps. Elevate your feet on a step to make it harder as you progress.

Variations & progressions

• Easier: hands elevated on a bench.
• Harder: feet elevated pike push-ups.
• Advanced: wall handstand push-ups.

Looking for a full routine? Try our beginner bodyweight workout.