Pike Push-Up
A pike push-up is a push-up with your hips raised high, which shifts the work from your chest to your shoulders and triceps, with no equipment needed.
How it moves
Hips high, body in an upside-down VShoulders and triceps working. A simplified figure, not a full form check.
- Main muscle
- Shoulders
- Equipment
- No equipment
- Level
- Intermediate
- Where to start
- 3 sets of 5 to 12 reps
Written by WellPath FusionLast updated · Published
- Start in a push-up. Place your hands slightly wider than your shoulders.
- Raise your hips. Walk your feet in and lift your hips until your body makes an upside-down V.
- Look back. Look towards your feet so your head can move between your hands.
- Lower your head. Bend your elbows to lower the top of your head towards the floor just in front of your hands.
- Press back up. Push the floor away until your arms are straight.
What are the most common mistakes?
- Hips dropping. Keep your hips high so your shoulders take the load.
- Elbows flaring wide. Point them back at about 45 degrees.
- Landing on the face. Lower slowly and stop when your head is just above the floor.
How can you make it easier or harder?
Make it harder
Put your feet on a step or bench to raise your hips higher.
Stop if you feel sharp pain, dizziness or chest discomfort. If you have a heart condition, are pregnant, have had recent surgery or have an injury, check with a doctor or physiotherapist before starting a new exercise.
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