The pike push-up is a bodyweight exercise that shifts the focus from the horizontal pressing of a traditional push-up to vertical pressing. This calisthenic movement requires the body to form an inverted ‘V’ shape, changing the angle of resistance. It places a significant load on the shoulder girdle, making it an excellent preparatory exercise for advanced movements like the handstand push-up and building upper body strength without external weights.
Primary Muscle Focus: Shoulders and Upper Chest
The primary muscles engaged are the deltoids, which form the cap of the shoulder. The anterior (front) head of the deltoid bears the majority of the load during the pressing motion, as the body weight is driven vertically overhead. This inverted ‘V’ position mimics the mechanics of an overhead press, strongly recruiting the anterior deltoids.
The medial (side) head of the deltoid also contributes significantly as the arms move away from the body’s midline during the descent and ascent. The altered body angle places a greater percentage of weight onto the shoulders compared to a standard push-up. The upper portion of the chest (clavicular head of the pectoralis major) is also recruited as a primary mover, assisting the anterior deltoids in the upward pressing movement.
Secondary and Stabilizer Muscle Groups
Beyond the shoulder and upper chest, several other muscle groups work dynamically and isometrically to execute the movement and maintain a rigid body position. The triceps brachii function as secondary movers, responsible for extending the elbow to push the body back up.
The upper trapezius muscles engage strongly to stabilize the shoulder blades and elevate the shoulder girdle at the top of the movement. This upward rotation of the scapula helps achieve a complete range of motion necessary for overhead pressing. The serratus anterior, a muscle along the ribcage, also stabilizes by helping to protract the shoulder blades, preventing them from “winging” outwards. The core musculature, including the rectus abdominis and erector spinae, must remain engaged throughout the repetition. These muscles work isometrically to maintain a straight torso, preventing the hips from sagging or the lower back from arching.
Essential Steps for Proper Pike Push-up Form
Setup and Starting Position
Start in a standard push-up position, then walk the feet toward the hands until the body forms an inverted ‘V’ shape. The hips must be elevated high toward the ceiling, and the hands should be positioned about shoulder-width apart. A slight bend in the knees is acceptable if hamstring flexibility prevents keeping the legs straight.
Execution of the Movement
The movement begins by bending the elbows, aiming the crown of the head toward the floor between the hands. The head should travel in a slight diagonal trajectory, moving slightly in front of the hands as the body descends to maximize shoulder engagement. The elbows should tuck in toward the body, flaring out no more than 45 degrees. This angle is safer for the shoulder joint and better targets the intended muscles.
Common Errors to Avoid
A common error is letting the hips sag and flattening the body into a standard push-up during the descent, which shifts the load to the chest. Another mistake is flaring the elbows out wide, which places stress on the shoulder capsule. Focus on keeping the hips elevated and the torso aligned vertically with the ground as much as possible.
Finishing the Repetition
Complete the repetition by pressing back up through the hands, extending the arms until they are straight. At the top of the movement, actively push the shoulders up towards the ears (shoulder elevation) to achieve a complete lockout. This maximizes upper trapezius and serratus anterior activation. Maintaining a tight core and straight body line ensures force is generated by the target muscles.