Pike Push-up
Pike Push-up is a bodyweight exercise - vertical closed-chain shoulder press exercise involving Anterior deltoid, Middle deltoid, Triceps brachii. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Anterior deltoid, Middle deltoid, Triceps brachii
- Secondary muscles
- Serratus anterior, Trapezius, Clavicular head of pectoralis major, Rectus abdominis
- Exercise type
- Bodyweight exercise - vertical closed-chain shoulder press
Exercise technique
- Hand support
Place your palms shoulder-width apart on the floor and spread your fingers.
- Inverted V
Lift your hips and bring your feet close enough that your head can descend in front of your hands.
- Torso
Lengthen your back and keep your neck natural; do not turn your head backward.
- Lower
Bend your elbows diagonally backward to bring your head toward the floor slightly in front of your hands.
- Lower limit
Stop where you can maintain shoulder control without putting weight on your head.
- Press
Exhale as you push the floor away with your palms and extend your elbows.
- Maintain shape
Keep your hips high, reestablish the same inverted-V line and begin the next repetition.
Key technique points
- Keep your hips high.
- Direct your head slightly in front of your hands.
- Do not load your neck.
- Do not flare your elbows directly sideways.
- Maintain equal palm contact.
- Push the floor away through your shoulders.
Common mistakes
Resting on the head
Do not place your head on the floor at the bottom and transfer load to your neck; control the distance with your arms.
Dropping the hips
Do not lower your torso into a regular push-up line when the movement becomes difficult; maintain the shoulder-focused inverted V.
Flaring the elbows
Do not spread your upper arms directly sideways; use a comfortable diagonal elbow path as your head descends forward.
Leaving the feet too far away
Adjust foot distance if your head becomes trapped between your hands; create suitable forward lowering space for the shoulder press.
Bending the neck
Do not excessively tuck or lift your chin to look around; keep your head aligned with your back.
Partial press
Do not keep your elbows bent throughout the ascent; complete a pain-free, controlled extension at the top.
Frequently asked questions
Pike Push-up: why is “Resting on the head” a mistake?
Do not place your head on the floor at the bottom and transfer load to your neck; control the distance with your arms.
Pike Push-up: why is “Dropping the hips” a mistake?
Do not lower your torso into a regular push-up line when the movement becomes difficult; maintain the shoulder-focused inverted V.
Pike Push-up: why is “Flaring the elbows” a mistake?
Do not spread your upper arms directly sideways; use a comfortable diagonal elbow path as your head descends forward.
Pike Push-up: why is “Leaving the feet too far away” a mistake?
Adjust foot distance if your head becomes trapped between your hands; create suitable forward lowering space for the shoulder press.
Pike Push-up: why is “Bending the neck” a mistake?
Do not excessively tuck or lift your chin to look around; keep your head aligned with your back.
Pike Push-up: why is “Partial press” a mistake?
Do not keep your elbows bent throughout the ascent; complete a pain-free, controlled extension at the top.
What should I focus on when doing Pike Push-up?
Keep your hips high. Direct your head slightly in front of your hands. Do not load your neck. Do not flare your elbows directly sideways. Maintain equal palm contact. Push the floor away through your shoulders.
Related exercises
- Arnold Press
- Band Triceps Pushdown
- Barbell Push Press
- Alternating Battle Rope Waves
- Bear Crawl
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.