Pike push-ups

A bodyweight pressing exercise performed in a pike position that targets the shoulders more than standard push-ups. It's the primary progression toward handstand push-ups.

How to Perform

1. Start in a downward-dog position with hips raised high and your body forming an inverted V.
2. Walk your feet closer to your hands to increase the angle and shoulder load.
3. Bend your elbows to lower the top of your head toward the floor between your hands.
4. Keep your elbows tracking back and slightly outward — not flaring wide.
5. Press back up through your shoulders until arms are fully extended.

Common Mistakes

• Not raising the hips high enough, making it too similar to a regular push-up.
• Letting the head drift forward rather than going straight down.
• Bending at the waist during the movement, losing the pike angle.

Variants

Appears In