Pike Pushup

Equipment

No Equipment Needed

Muscle Group

Shoulders

Setup

Use a flat, non-slip surface or a mat. This is a bodyweight shoulder press pattern—start with a range you can control. If it’s too difficult, elevate your hands on a bench (easier) or reduce the range of motion.

Starting Position

Start in a pike position: hands on the floor about shoulder-width apart, hips high, legs straight or slightly bent, and heels aiming toward the floor. Your torso should form an inverted “V.” Keep your core braced and shoulders active by pushing the floor away. Head stays neutral between your arms, eyes looking toward your feet.

Execution

Inhale and brace. Bend your elbows to lower your head toward the floor between your hands, keeping hips high and torso angled down. Aim for a smooth “down and forward” path so it resembles a vertical press, not a push-up. Lower until the top of your head is just above the floor (or as deep as you can with control). Exhale and press back up by extending your elbows, driving the floor away until you return to the pike start position. Repeat for the desired reps with steady tempo.

Tips on doing this exercise

Strength focus: 3–5 sets of 4–8 reps (strict form, longer rest)

Hypertrophy focus: 3–4 sets of 6–12 reps (controlled tempo)

Accessory/volume: 2–4 sets of 10–15 reps (easier variation as needed)
Rest 60–120 seconds between sets.

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Common Mistakes

Letting hips drop and turning it into a regular push-up

Flaring elbows wide instead of keeping a strong pressing angle

Shrugging shoulders up and collapsing into the neck

Rushing reps and bouncing at the bottom

Hands too far forward or too narrow, stressing shoulders/wrists

Losing control and letting head slam toward the floor

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Recommended Ranges