Exercise guide · intermediate
Pike Push Ups
Pike push ups are a bodyweight exercise targeting the deltoids, with secondary engagement of the upper arms, traps, and chest. Performed in an inverted V-position, the angled pressing motion places the primary load on the shoulders, making this an effective progression toward the handstand push-up.
- Equipment
- bodyweight
- Typical range
- 8–15 reps
- Also works
- upper arms, back, chest
01 · Set up
Bring the resistance to shoulder height with a stable grip for Pike Push Ups.
Brace the torso with the ribs stacked over the pelvis before pressing.
02 · Perform
Press upward while keeping the forearms close to vertical.
Finish with the resistance balanced over the shoulders without leaning back.
Lower to shoulder height under control and reset the brace.
Coaching tips
- Keep ribs stacked.
- Press up, not forward.
- Finish over your base.
Common mistakes
- Leaning backward to move the load.
- Letting the wrists fold back.
- Lowering beyond a controllable range.
What it should feel like
Expect the shoulders to do most of the work, without sharp or joint-focused pain.
Stop or modify when
Stop or shorten the range for sharp, sudden, worsening, or joint-focused pain.
Reviewed alternatives