Pike Push-Up
Shoulders, triceps and upper chestBodyweight
The pike push-up is a push-up with your hips high, so you press more of your body weight with your shoulders. It is the bodyweight stand-in for an overhead press.
How to do the Pike Push-Up
- Start in a push-up position, then walk your feet in until your hips are high and your body forms an upside-down V.
- Keep your legs and back fairly straight.
- Bend your elbows and lower the top of your head toward the floor between your hands.
- Press back up until your arms are straight.
Common mistakes
- Your hips drop and it turns into a regular push-up. Walk your feet closer and keep your hips as high as you can.
- Your elbows flare wide. Point your elbows back and slightly out, not straight to the sides.
- You rush the lowering phase. Take three seconds down so your shoulders do the work.
Equipment and setup
No equipment is needed. A mat under your hands helps your wrists.
To make it harder, put your feet on a chair so your hips move above your hands.
Easier and harder versions
Easier: Keep your feet wide apart, or do a regular push-up from a high incline.
Harder: Raise your feet on a chair or lower for four seconds.