Demonstration video
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Get my programHow to do the pike push-up
Instructions
- Start in a downward dog position with hands and feet on the floor, hips raised.
- Position your head between your arms, forming an inverted V-shape with your body.
- Lower your head slowly toward the ground by bending your elbows.
- Stop just before your head touches the floor.
- Push through your hands to return to the starting position.
Technical Tips
- Keep your back straight and core engaged throughout.
- Ensure your elbows bend outward at a 45-degree angle.
- Avoid letting your head drop or rounding your upper back.
- Distribute weight evenly between both hands.
Breathing Tips
- Inhale as you lower your head toward the floor.
- Exhale as you push back up to the starting position.
Medical restrictions
- Shoulder injuries or instability
- Wrist pain or carpal tunnel syndrome
- Neck or cervical spine conditions
- Uncontrolled hypertension
Description
The Pike Push-Up is a bodyweight strength exercise designed to target the shoulders and upper body using an inverted push-up motion. Performed from a downward dog-like position, it shifts the emphasis away from the chest and onto the shoulders, particularly the anterior deltoids. This exercise is highly effective for building shoulder strength without the need for external weights or equipment, making it ideal for calisthenics, functional training, or home workouts. Due to the body angle and elevated hips, the movement mimics the overhead press in biomechanics, promoting muscular endurance and control. The Pike Push-Up also engages the triceps and core stabilizers, reinforcing upper body coordination and balance. Suitable for intermediate fitness levels, it serves as a progression toward more advanced vertical pressing movements such as the handstand push-up. Regular inclusion of Pike Push-Ups in your training routine can enhance overhead pushing strength, improve shoulder mobility, and develop functional upper-body control.
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Description
The Pike Push-Up is a bodyweight strength exercise designed to target the shoulders and upper body using an inverted push-up motion. Performed from a downward dog-like position, it shifts the emphasis away from the chest and onto the shoulders, particularly the anterior deltoids. This exercise is highly effective for building shoulder strength without the need for external weights or equipment, making it ideal for calisthenics, functional training, or home workouts. Due to the body angle and elevated hips, the movement mimics the overhead press in biomechanics, promoting muscular endurance and control. The Pike Push-Up also engages the triceps and core stabilizers, reinforcing upper body coordination and balance. Suitable for intermediate fitness levels, it serves as a progression toward more advanced vertical pressing movements such as the handstand push-up. Regular inclusion of Pike Push-Ups in your training routine can enhance overhead pushing strength, improve shoulder mobility, and develop functional upper-body control.
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