The pike push-up is a bodyweight exercise that involves pressing the body in a near-vertical plane, distinguishing it from the horizontal motion of a standard push-up. This inverted position, where the hips are elevated to form an upside-down ‘V’ shape, is designed to target the upper body with a focus on overhead pressing strength. It serves as a foundational movement, preparing muscle groups for advanced calisthenics skills, such as the handstand push-up. The exercise effectively builds shoulder stability and pressing power using only body mass for resistance.
Shifting Focus: The Deltoid Emphasis
The primary difference between a pike push-up and a traditional push-up lies in the angle of the body, which shifts muscular activation away from the chest. By raising the hips and aligning the torso more vertically, the load is directed onto the shoulder muscles (deltoids). This positioning mimics the biomechanics of an overhead press, making the deltoids the primary movers.
The anterior (front) head of the deltoid receives the most focus, as it is involved in the shoulder flexion required to press the body away from the floor. The medial (side) head also contributes substantially, particularly as the hips are elevated higher, increasing the verticality of the press. This combined action provides a powerful stimulus for developing shoulder strength and mass. Resistance can be intensified by elevating the feet or walking the hands closer to the feet, which increases the percentage of body weight transferred onto the arms.
Supporting Structures: Triceps, Traps, and Core
While the shoulders are the main focus, several supporting muscle groups play secondary roles in movement and stability. The Triceps Brachii acts as a powerful synergist, responsible for extending the elbow joint during the upward pressing phase. All three heads of the triceps (long, lateral, and medial) are engaged to straighten the arms and push the body back to the starting position.
The upper back and shoulder girdle rely on muscles like the Trapezius and Serratus Anterior for stability. The upper Trapezius helps to elevate and stabilize the shoulder blades, maintaining a strong base for the pressing action. The Serratus Anterior is recruited for scapular protraction, which involves wrapping the shoulder blades around the chest wall and is essential for maintaining shoulder health during overhead activities.
Core musculature, including the abdominal muscles and hip flexors, is heavily engaged to maintain the rigid inverted ‘V’ shape. This continuous engagement prevents the hips from sagging or the body from collapsing. The core acts as an anchor, creating a stable platform from which the deltoids and triceps can exert force effectively.
Proper Technique and Form
Effective execution requires careful attention to body positioning to maximize muscle recruitment and minimize injury risk. The hands should be placed slightly wider than shoulder-width apart, providing a balanced foundation for the press. The hips must be pushed high to establish the inverted ‘V’ shape, aiming to stack the hips directly over the hands.
As the body lowers, the elbows should bend and track backward, rather than flaring out to the sides, which mimics the mechanics of the handstand push-up. The head should descend toward the floor, aiming to touch the ground slightly in front of the hands, not directly between them. Maintaining core tension throughout the range of motion is necessary to keep the back straight and prevent unwanted movement in the lower body.