Shoulders · Vertical push

Pike Push-Ups

The pike push-up is a bodyweight shoulder exercise where your hips are lifted into an inverted V and you lower your head toward the floor between your hands. It loads the front delts and triceps in a vertical pressing pattern, similar to an overhead press, and it is the main stepping stone to the handstand push-up.

Also known as: Pike press, Downward dog push-up, Shoulder push-up

Muscle group: Shoulders
Movement pattern: Vertical push
Type: Compound
Equipment: Bodyweight
Difficulty: Intermediate

What muscles does the pike push-ups work?

Primary movers

Anterior deltoid
Triceps brachii

Assisting muscles

Pectoralis major (upper)
Lateral deltoid
Serratus anterior
Trapezius

With your hips high and your torso steep, your body weight is pushed mostly through your shoulders. The front deltoids and triceps do the pressing, with the upper chest helping.

The steeper the torso, the more vertical the movement, and the harder it gets. Raising the feet on a box makes the angle steeper still and moves the exercise closer to a handstand push-up.

The serratus anterior and traps stabilise the shoulder blades and let you lift overhead. Pushing the floor away at the top is what helps with shoulder health.

It is a good option for people who have no weights, since it trains the same vertical press as the barbell or dumbbell shoulder press with just bodyweight.

How to do the pike push-ups

Setup

1
Start on your hands and feet with your hips high in an inverted V.
2
Place your hands slightly wider than your shoulders.
3
Walk your feet in as far as you can while keeping your legs straight.
4
Look at your feet or just ahead of your hands.

Execution

1
Bend your elbows and lower the top of your head toward the floor.
2
Keep your elbows at about 45 degrees to your torso, not flared.
3
Lower until your head is just above the floor.
4
Press through your hands to return to the start.
5
Keep your hips high throughout.
6
Squeeze your shoulders at the top and avoid shrugging.

Common pike push-ups mistakes

Letting the hips drop

A low hip turns it into a standard push-up and loses the shoulder emphasis.

The fix: Walk your feet in closer and keep the hips as high as possible.

Flaring the elbows

Wide elbows stress the shoulder joint and weaken the press.

The fix: Keep your elbows at roughly 45 degrees and slightly in front of your wrists.

Shallow reps

Short range reps train only the top of the movement.

The fix: Lower until your head is close to the floor on each rep.

Rushing

Fast reps reduce time under tension and risk neck strain.

The fix: Lower for two seconds and press back up in a smooth, steady motion.

How many sets and reps?

Goal	Sets	Reps	Load	Rest
Hypertrophy	3–4	8–15	Bodyweight, feet on the floor	60–90 s
Strength	4	5–8	Feet elevated	90–120 s
Building up	3	6–10	Hips high	60 s

Train it two or three times a week. When 12 to 15 reps is easy, elevate your feet on a bench or box. That steeper angle prepares you for handstand push-ups. If your wrists or shoulders feel it, add a rest day and check your elbow position.

Running the pike push-ups in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.

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Pike Push-Ups variations and alternatives

Push-Up

Easier

A horizontal push with more chest involvement and a lighter shoulder load.

Feet-Elevated Pike Push-Up

Harder

Raising your feet makes the torso more vertical and the shoulders work harder.

Handstand Push-Up

Harder

The full vertical press, taking your whole body weight through your shoulders.

Dumbbell Shoulder Press

Alternative

The same vertical pressing pattern with adjustable weights.

Barbell Overhead Press

Alternative

A loaded standing press for building shoulder strength.

Frequently asked questions

What do pike push-ups work?

Mainly the front deltoids and triceps, with the upper chest and shoulder stabilisers helping. They mimic an overhead press with bodyweight alone.

Are pike push-ups a good shoulder exercise?

Yes. They load the shoulders with a vertical press and need no equipment. For serious shoulder growth, heavier presses are still more efficient.

How do I make pike push-ups harder?

Elevate your feet on a bench or box, slow the lowering phase, or pause at the bottom. Moving to a wall-supported handstand push-up is the next step.

Pike push-ups or handstand push-ups?

Pike push-ups are the easier version and a progression toward handstand push-ups. They also remove the balance and wall skills needed for the handstand.

Why do pike push-ups strain my neck?

Usually because the head drops forward or the elbows flare. Keep your neck neutral and look between your hands, and lower slowly.

Hercules tracks every pike push-ups you log, shows you last session's numbers before you lift, and flags when your progress stalls.