Pike Push-Up
A shoulder-focused push-up variation and a key stepping stone toward handstand push-ups.
Equipment: bodyweight
How to do it
- 1Start in a downward-dog position with hips high and hands slightly wider than shoulder-width.
- 2Bend your elbows to lower the top of your head toward the floor between your hands.
- 3Press back up through your hands until your arms are extended.
Common mistakes
- Letting the hips drop, which turns this into a regular push-up.
- Rushing the descent instead of controlling the lower.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-4 | 4-6 | 2-3 min |
| Build muscle | 3-4 | 8-12 | 60-90 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. Actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Pike Push-Up safe for beginners?
The Pike Push-Up is tagged intermediate, meaning it generally works best once you already have some push training experience. If you're new to training, building a base with the Dumbbell Lateral Raise first is a reasonable place to start.
See the Dumbbell Lateral RaiseWhat muscles does the Pike Push-Up work?
The primary mover is your shoulders. As a push movement, it also involves your triceps and upper chest.
How do I make the Pike Push-Up harder as I get stronger?
Since this is a bodyweight movement, progress by adding reps or sets before anything else, slowing the tempo down (especially the lowering portion), or shortening rest between sets. Once bodyweight reps stop feeling challenging, that's usually the sign to add external load or move to a more advanced variation.
Related exercises
Learn more
Want a full plan built around exercises like this one? Try the workout plan tool.