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 | 6-10 | 90-120 sec |
| Build muscle | 3-4 | 8-12 | 90-120 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. These are practical starting ranges rather than exact requirements; 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, the Machine Shoulder Press builds the same kind of movement with less demand, which makes it a reasonable place to start.
See the Machine Shoulder PressWhat 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?
Add reps until you reach the top of a challenging range, and slow down the lowering portion to make each rep harder. Once you can do well beyond 15-20 good reps, a harder variation or added load (a weighted vest, a loaded backpack, or a dumbbell) will keep progress going better than piling on more reps.
Related exercises
Learn more
Want a full plan built around exercises like this one? Try the workout plan tool.