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Pike Push-up

Difficulty: ⭐⭐ Intermediatepush
👆 Tutorial by CalisthenicmovementWatch on YouTube

Home Setup

Use any clear floor space, optionally elevating feet on a couch, chair, or stairs to increase difficulty and shoulder engagement

yoga mat or towelcouch or chair (optional)wall for balance (optional)

💡 Pro tip: Start with hands slightly wider than shoulder-width and walk feet closer to hands to increase the pike angle and difficulty

Gym Setup

Exercise mat, aerobic step, or plyo box for foot elevation

Safety: Ensure adequate shoulder mobility before attempting; avoid if you have shoulder impingement or wrist pain

💪 Muscles Worked

Anterior DeltoidsLateral DeltoidsUpper ChestTricepsSerratus Anterior

⭐ Why This Exercise?

Pike push-ups are an excellent bodyweight progression toward handstand push-ups, building shoulder strength and stability without equipment. They develop the vertical pressing pattern essential for advanced calisthenics skills while improving shoulder mobility and core control in an inverted position.

Make It Easier

Regressions for building up strength

1. Incline Pike Push-up

box + bench + sturdy chair

Hands elevated on a box or bench reduces the load on shoulders and makes the angle less steep

2. Wall Walk Hold

wall

Builds shoulder strength and positional awareness in the pike position without the dynamic pressing component

3. Downward Dog Push-up

none

Gentler angle with less shoulder load, focusing on the movement pattern with reduced intensity

Make It Harder

Progressions for advanced athletes

1. Elevated Pike Push-up

box + bench + chair

Feet elevated on a box or bench increases shoulder load and creates a more vertical pressing angle

2. Wall-Assisted Handstand Push-up

wall + mat

Progresses to a fully vertical position with wall support, significantly increasing difficulty and shoulder engagement

3. Deficit Pike Push-up

parallettes + yoga blocks + weight plates

Hands elevated on parallettes or blocks increases range of motion and shoulder strength demands

↕️ Similar Movements

Handstand Push-up
Ultimate progression of the pike push-up, requiring full vertical pressing strength
Decline Push-up
Similar foot-elevated position but with less hip flexion, bridging standard and pike push-ups
Overhead Press
Weighted equivalent of the vertical pushing pattern trained in pike push-ups
L-Sit
Develops the hip flexor and core strength needed to maintain the pike position
Pseudo Planche Push-up
Alternative advanced push-up variation that challenges shoulders through different leverage mechanics

Form Checklist

✓Form an inverted V-shape with your body, hips high and back straight
✓Keep elbows tracking slightly outward, not flaring wide to the sides
✓Lower your head toward the floor between your hands, not in front of them
✓Push through your palms to drive shoulders away from the floor at the top
✓Maintain a neutral spine throughout - avoid arching or rounding your back

Common Mistakes

  • •Bending at the hips too little, turning the movement into a decline push-up instead of targeting shoulders
  • •Flaring elbows out excessively to the sides, creating shoulder strain and reducing pressing efficiency
  • •Looking forward instead of at the floor, causing neck hyperextension and poor alignment
  • •Allowing the lower back to sag or arch, losing core tension and proper pike position

📈 When to Progress

When you can perform 3 sets of 12-15 pike push-ups with proper form, maintaining the pike position throughout, and can hold the top position with shoulders fully extended for 10+ seconds