Shoulders

Pike Push-Up

Push-ups with your hips high in an upside-down V: they turn the push into a bodyweight shoulder press.

Also known as: pike press-up, bodyweight shoulder press

Level: Intermediate
Equipment: Bodyweight
Type: Compound

Movement

Muscles worked

Pike Push-Up muscle map: front delts, side delts, traps and triceps highlighted on the front and back of the body

How to do it

Start in a push-up position and walk your feet toward your hands until your hips form an upside-down V.
Set your hands slightly wider than shoulder width, head between your arms.
Bend your elbows and lower your head toward a spot just in front of your hands.
Press back to straight arms, keeping your hips high.

Form cues

The higher your hips, the harder it gets and the closer to a handstand.
Your head travels in front of your hands, forming a triangle.
Put your feet on a bench for the next step up.

Common mistakes

Letting your hips drop mid-set: it turns back into a regular push-up.
Lowering your head straight between your hands instead of in front: it puts the shoulder in an awkward spot.
Flaring your elbows straight out: point them back and slightly out.

Sets and reps

3-4 sets of 6-12 reps with 90 seconds of rest. When 12 feel easy, elevate your feet.

Variations

Same movement, different equipment. Pick based on what you have and what you want from pike push-ups.

Bodyweight overhead press
An unloaded pressing motion to learn the pattern or warm up.
Bodyweight · Beginner
How to do it
1. Stand facing a wall in a pike position with hands on the ground.
2. Walk your feet closer for a more vertical body line.
3. Lower your head toward the floor by bending your elbows.
4. Press through your hands to extend your arms.
Primary
Front Delts, Triceps
Secondary
Serratus, Traps
Handstand push-ups
The end goal: your full bodyweight on your shoulders, against a wall.
Bodyweight · Advanced
How to do it
1. Kick up into a handstand against a wall with hands shoulder-width apart.
2. Brace your core and keep your body straight.
3. Lower your head toward the floor by bending your elbows.
4. Stop just before your head touches the ground.
5. Press through your hands to return to full handstand.
Primary
Front Delts, Triceps
Secondary
Side Delts, Abs, Traps

Alternatives

Other exercises from the Nuvana library for the same muscle.

FAQ

Do pike push-ups work the shoulders?

Yes, mainly the front delts and triceps. They're the best equipment-free shoulder press.

How do I build up to handstand push-ups?

Progress from floor pike push-ups to feet on a bench, then wall handstand push-ups with partial range, and finally full range.

How many reps should I do?

Between 6 and 12 per set. If you can do more, it's time for a harder version.

What muscles do pike push-ups work?

They mainly work the front delts and the side delts, with help from the traps and the triceps.

Train with Nuvana

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