The exercise often called the “shoulder push-up” is formally known as the Pike Push-Up, a bodyweight movement designed to increase the demand on the shoulder muscles. This inverted V-shaped press primarily targets the anterior (front) deltoids, which are heavily involved in vertical pressing motions like the overhead press. By shifting the body’s weight distribution, the Pike Push-Up serves as a foundational step for developing the strength and stability required for advanced vertical calisthenics, such as the handstand push-up. The exercise also recruits the triceps and upper chest as secondary movers, alongside significant core engagement for stability.
Preparing the Starting Position
Begin by establishing a standard plank position with your hands placed directly beneath your shoulders or slightly wider, ensuring your fingers are pointed forward. From this position, initiate the “pike” by walking your feet closer to your hands while keeping your legs and arms as straight as possible. This movement elevates your hips toward the ceiling, causing your body to form a distinct inverted ‘V’ shape.
The goal is to align your torso as vertically as possible over your hands, maximizing the mechanical load placed on the shoulders. You should actively press through your hands to push your chest back toward your feet, creating a straight line from your hands up through your hips. This setup mimics the overhead pressing angle, preparing the deltoid muscles for the work to come.
Executing the Pike Push-Up Movement
Once the inverted ‘V’ position is secure, the movement begins by slowly bending your elbows. The descent should be controlled as you lower the crown of your head toward the floor. To properly target the deltoids and mimic a true overhead press, your head should aim to touch the floor at a point slightly in front of your hands, creating a triangular shape with your hands and head.
During this lowering phase, maintain the fixed pike angle in your hips, preventing your lower back from arching or your hips from sagging. The elbows should track backward and slightly outward, staying relatively in line with your hands. Once your head gently touches the floor, immediately reverse the motion. Press through your palms to straighten your arms, returning your body to the fully extended, inverted ‘V’ starting position.
Key Form Checks for Maximum Safety
One of the most frequent errors is allowing the elbows to flare excessively out to the sides during the descent, which can place undue stress on the shoulder joint. Instead, aim to keep your elbows tracking slightly tucked toward your torso, which better engages the triceps and promotes shoulder joint stability. Actively maintain a neutral neck position throughout the repetition, avoiding the tendency to crane your neck forward to reach the floor.
To protect the lower back, a strong brace of the abdominal muscles and glutes is necessary to prevent hyperextension of the lumbar spine. If the core relaxes, the hips will drop, and the inverted ‘V’ shape will be lost, shifting the work away from the shoulders. Furthermore, ensure your shoulders remain “packed”—meaning you should not let them shrug up toward your ears, which helps keep the shoulder complex stable and engaged.
Modifications for Different Skill Levels
For individuals new to vertical pressing movements, the exercise can be regressed by slightly reducing the pike angle, walking the feet further away from the hands. This adjustment decreases the amount of body weight supported by the shoulders, making the movement less demanding. Another effective regression is to elevate the hands on a stable surface, which shortens the range of motion and provides a more accessible starting point.
Conversely, once the standard Pike Push-Up can be performed for multiple repetitions with perfect form, the difficulty can be increased through several progressions. Elevating the feet on a stable box or bench increases the percentage of body weight the shoulders must press, bringing the movement closer to a full handstand push-up. For an even greater challenge, perform deficit Pike Push-Ups by placing your hands on two elevated objects, allowing the head to descend lower than the hand level and increasing the range of motion.