Pike Push-Up: Technique, Muscles and Swaps

Load card

Equipment: Bodyweight
Muscle group: Shoulders
Main muscles: anterior deltoid, triceps
Also working: upper trapezius
Mechanics: Compound
Pattern: Vertical-ish push
Level: Intermediate

The Pike Push-Up is an intermediate bodyweight movement that challenges your upper body by shifting your weight forward. It acts as a vertical-ish push, bridging the gap between a standard push-up and a handstand push-up.

This compound exercise targets your shoulders, specifically the anterior deltoid, while heavily relying on your triceps to press back up. Your upper trapezius also works as a supporting muscle to help stabilize your shoulders throughout the movement.

How to do it

Start on the floor in a standard push-up position, then walk your feet toward your hands until your hips are high in the air and your body forms an inverted V shape. Keep your arms and legs as straight as your flexibility allows.

Brace your core and keep your gaze directed toward your toes to maintain a neutral neck.
Bend your elbows to lower your head toward the floor, keeping your forearms relatively vertical.
Allow your head to travel slightly forward of your hands so your head and hands form a triangle at the bottom.
Pause briefly when your head is just above the floor.
Press through your palms to extend your elbows and push your body back up to the starting inverted V position.

Sets, reps and load

Aim for 3 sets of 8 to 12 reps, resting about 90 seconds between sets. Focus on controlling the descent before worrying about adding more repetitions.

Since this is a bodyweight exercise, you can increase the difficulty by placing your feet on a step or box to shift more weight onto your shoulders.

Common mistakes

Flaring elbows out. Keep your elbows tucked closer to your ribs to protect your shoulder joints and better engage your triceps.
Dropping the head straight down. Lower your head slightly in front of your fingertips to create a stable tripod base. Dropping straight down between your hands puts excess stress on the shoulders.
Losing the hip hinge. Keep your hips pushed high toward the ceiling throughout the entire set. If your hips drop, the movement turns back into a standard push-up.
Shrugging the shoulders excessively. Allow your shoulder blades to move naturally. While the upper trapezius is a supporting muscle, excessive shrugging can place undue stress on your neck.

Make it easier or harder

Easier

Standard push-ups
Pike push-ups with your hands placed on a sturdy bench or box

Harder

Pike push-ups with your feet placed on a step or box
Wall-assisted handstand push-ups

Before you load it up

Wrist position matters here. Wrist pain is a reason to change the grip, use handles or fists, or choose another variation.
Pressing or reaching overhead can irritate a painful shoulder. If raising your arm overhead hurts, use a partial range or a different angle and get it checked.
Your arms and shoulders carry a large share of body weight. Shoulder or elbow pain is a reason to choose an easier variation.

Swaps and related shoulders exercises

Same muscle group with different equipment:

Browse all bodyweight exercises or every shoulders exercise.

When to see a doctor or physio

Sharp or stabbing pain in the front of your shoulder joint during the descent
Numbness or tingling traveling down your arm into your fingers
A grinding sensation in the shoulder accompanied by pain or weakness

This page is general training information, not medical advice. If you are new to strength training, managing a health condition, pregnant or coming back from an injury, check with a doctor or physio first.

How this page was made. Exercise data (equipment, muscles, mechanics, level) compiled by the Unite Journal Crew as a general anatomy guide, cross-checked against the public-domain free-exercise-db list. Text drafted with AI assistance and edited by the crew; see our house rules. Last checked October 2026.