Video
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.
Restrizioni mediche
- Shoulder injuries or instability
- Wrist pain or carpal tunnel syndrome
- Neck or cervical spine conditions
- Uncontrolled hypertension
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.
What muscles do Pike Push-Ups target the most?
Pike Push-Ups primarily target the shoulders, especially the front deltoids, while also engaging the triceps and core stabilizers.
Are Pike Push-Ups good for building shoulder strength?
Yes, Pike Push-Ups are highly effective for building shoulder strength as they mimic the mechanics of an overhead press using bodyweight resistance.
Is a Pike Push-Up harder than a regular push-up?
Yes, Pike Push-Ups are generally harder than regular push-ups because they shift more bodyweight onto the shoulders and require better balance and core control.
Can beginners do Pike Push-Ups safely?
While Pike Push-Ups are more suited for intermediate levels, beginners can start with elevated variations or partial range to build strength progressively.
Do I need equipment for Pike Push-Ups?
No, Pike Push-Ups require no equipment beyond a yoga mat for comfort, making them accessible for home or bodyweight-only training.