The pike push-up is a bodyweight exercise that effectively shifts the focus of the traditional push-up from the chest to the shoulders. By positioning the body in an inverted ‘V’ shape, the movement mechanics closely mimic an overhead press, specifically targeting the deltoid muscles. This exercise is a foundational step for developing the strength and stability required to perform more advanced movements like the handstand push-up. It is an accessible way to build significant upper body strength with no equipment needed.
Execution: Step-by-Step Guide
Begin the pike push-up by assuming a position similar to the downward-facing dog pose, planting your hands shoulder-width apart on the floor. Walk your feet closer to your hands until your hips are hinged and elevated toward the ceiling, forming a sharp inverted ‘V’ shape with your body. For a proper shoulder-focused push, the hands should be slightly externally rotated, with the fingers pointing forward or slightly outward.
The key to the movement is the angle of descent, which requires a conscious forward lean as you initiate the repetition. As you bend your elbows, lower your head toward the floor in front of your hands, not directly between them. This forward motion ensures that your forearms remain vertical throughout the pressing phase, maximizing shoulder engagement.
Continue lowering until the crown of your head lightly touches the floor, creating a stable three-point contact, often called a tripod, with your hands. From this bottom position, forcefully press through your palms and extend your elbows to push your body back to the elevated, inverted ‘V’ starting position. Maintain tension in your core and legs throughout the entire range of motion to ensure stability and keep the hips high.
Primary Muscles Targeted
The pike push-up is primarily an exercise for the shoulders, with the anterior (front) and medial (side) heads of the deltoid muscles acting as the main movers. These muscles perform the bulk of the work. The movement also heavily recruits the triceps brachii, the muscle on the back of the upper arm, which is responsible for the powerful extension of the elbow joint during the push phase.
While the shoulders and triceps are the primary focus, several other muscle groups play a significant stabilizing role. The clavicular head of the pectoralis major, or upper chest, contributes to the pressing motion and helps maintain shoulder stability. Scapular stabilizers, particularly the serratus anterior, are actively engaged to keep the shoulder blades protracted and stable under the load of your body weight.
Scaling the Pike Push Up
The intensity of the pike push-up is directly related to the degree of inversion. For individuals finding the standard pike push-up too challenging, a regression involves elevating the hands onto a stable surface like yoga blocks or a sturdy chair. This reduces the angle of inversion, transferring less body weight onto the shoulders and making the movement easier to control.
Conversely, to make the exercise more difficult, a progression is to elevate the feet onto a box, bench, or chair. Increasing the height of the feet moves the body closer to a vertical position, requiring the shoulders to handle a greater percentage of the total body weight. The greater the elevation, the closer the movement gets to a full handstand push-up.
A common mistake is allowing the elbows to flare out excessively, which places unnecessary stress on the shoulder joint. Instead, keep the elbows relatively tucked, tracking back slightly. Also, avoid arching the lower back by maintaining constant core and glute tension, ensuring the spine remains in a neutral alignment throughout the entire repetition.