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Intermediate push

Pike Push-Up

A bodyweight shoulder press - the main progression toward handstand push-ups.

What is a Pike Push-Up?

The pike push-up is a bodyweight exercise that shifts emphasis from the chest to the shoulders by elevating your hips into an inverted V position. It’s the primary progression toward handstand push-ups.

How to Perform a Pike Push-Up

  1. Start in a downward dog position - hips high, forming an inverted V.
  2. Place hands shoulder-width apart, fingers spread.
  3. Lower your head toward the floor between your hands by bending your elbows.
  4. Keep elbows tracking at about 45° (not flared out).
  5. Press back up to the starting position.

Progression Path

Build up to pike push-ups with these steps:

  • Standard push-ups - master 20+ reps first
  • Decline push-ups - feet elevated on a bench (3 × 12)
  • Pike push-ups - flat floor (3 × 8)
  • Elevated pike push-ups - feet on box for steeper angle (3 × 8)

Common Mistakes

  • Not piking enough - hips must be high to load the shoulders.
  • Flared elbows - keep them at 45° to protect your shoulders.
  • Looking forward - keep neck neutral, look toward your feet.
  • Rushing reps - control the eccentric for maximum strength gains.