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Shoulders · Intermediate

Pike Push-Up

Bodyweight shoulder press pattern from a pike position.

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Pike Push-Up demonstration

Exercise overview

Training details

ShouldersTricepsSerratus AnteriorCore

Equipment

Bodyweight

Sets × reps

3 × 10

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Start in a pike position with hips high and hands on the floor.
  2. 02Keep the head between the arms and heels lifted as needed.
  3. 03Bend the elbows and lower the crown of the head toward the floor.
  4. 04Press back up by driving through the shoulders, not by dropping the hips.
  5. 05Use a smaller range or elevated hands if the neck or shoulders lose position.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionHand Stand Push Up

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteStanding Dumbbell Shoulder PressComparable substituteParallel Bar DipsComparable substituteWall Handstand Shoulder Tap

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