Pike push-up
Log this in the trackerA bodyweight overhead press, done in an inverted V with the hips high.
What it is
A push-up with the hips piked so your torso is nearly vertical, which turns it into an overhead press against a large share of bodyweight.
Muscles worked
Primary: Front deltoids. Secondary: Triceps, Upper chest, Core.
How to perform it
- Start in a push-up position and walk the feet in, lifting the hips into an inverted V.
- Set the hands slightly wider than shoulders, fingers spread, head between the arms.
- Bend the elbows to lower the crown of the head toward the floor between the hands.
- Press back up until the arms are straight, keeping the hips high throughout.
Common form faults
- Hips dropping so it becomes a normal push-up. Walk the feet closer and actively push the hips toward the ceiling before each rep.
- Head crashing to the floor. Lower over two seconds and stop an inch short until the strength is there.
Programming
6 to 12 reps. Elevate the feet on a box to make it harder, or work toward a handstand push-up from here.
Plan your training
Variations & substitutions
Frequently asked questions
- How do I make pike push-ups harder?
- Put the feet on a bench or box so more bodyweight sits over the hands, and deepen the range with the hands on parallettes.
- Do they build shoulders like a barbell press?
- They build the same muscles, but load is capped by your bodyweight and leverage. Once sets get long, add a press you can load.