Pike Push Ups
Pike pushups, also known as "shoulder push-ups" or "pike press," are an excellent calisthenics exercise for strengthening the shoulders and triceps. This exercise mimics the movement of a handstand push-up, making it ideal for those looking to build shoulder strength without using weights.
Popular weighted alternatives include shoulder presses and Arnold presses.
Pike Push Ups - the correct execution
- Hands are flat and spread on the floor
- Arms are stretched
- Bend your hips to the maximum
- Legs are long and your front feet touch the floor
- Shift your body weight to your hands
- Bend your arms and slowly walk with your forehead in front of your hands towards the floor
- Elbows point backwards
- The hip remains the highest point throughout
Which muscles are trained by Pike Push Ups?
Primary trained muscles for Pike Push Ups
Front Delts - The front part of the deltoid muscle, also known as the anterior shoulder, is located at the front of the shoulder. It is primarily involved in the forward movement of the arm, such as lifting the arm forward. It also assists in the internal rotation of the arm. This muscle is engaged in activities that involve lifting objects in front of the body or pushing forward.
Triceps - The triceps brachii muscle is located at the back of your upper arm. It extends your arm at the elbow and also helps move the arm backward.
Side Delts - The lateral part of the deltoid muscle, also known as the lateral shoulder, is located on the outside of the shoulder. It is the main muscle responsible for lifting the arm sideways. The lateral shoulder is particularly active when the arm is extended away from the body, such as during lateral raises or lifting objects to the side. It plays a key role in arm abduction and shoulder stabilization.
Common mistakes to watch for
Avoid turning the movement into a regular push-up. Keep the hips raised and lower the head with control between and slightly in front of the hands.
Choose the right difficulty
Adjust the load through your hand and foot positions. Raising the feet is a progression, not a replacement for controlled technique.
Related exercise to work on: Elevated Pike Pushups
Put the exercise into your training
End the set when the hips drop or the range of motion becomes much shorter. Increase the load only while keeping repetitions consistent.
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Alternative variants of Pike Push Ups:
Pike Push Ups with gym rings
Pike push-ups on gymnastics rings increase the difficulty by adding challenges to stability and balance. They are an effective preparatory exercise for handstand push-ups on rings and other advanced exercises that require high levels of stability and body tension.
Necessary equipment
Pike Push Ups with gym rings - the correct execution
- Start in the push up position
- Place your feet as close as possible to the rings
- Flex your hips to the maximum
- Stand on your toes with legs extended
- Bend your elbows and bring the rings to your shoulders
- Try to keep your upper body as vertical as possible
- Shift your body weight to your arms
Pike Push Ups with parallettes
Pike push-ups on parallettes offer a greater range of motion, which places more intense stress on the shoulders. Compared to traditional pike push-ups, they allow for a deeper stretch but are technically more challenging and require more strength. Ideal warm-up exercises include wrist circles forward and backward.
Necessary equipment
Pike Push Ups with parallettes - the correct execution
- Place the parallettes shoulder-width apart and start in a push-up position with your hands gripping the handles
- Walk your feet as close to the parallettes as possible and lift your hips
- Keep your legs straight and rise onto your toes
- Shift your body weight onto your arms and keep your torso as vertical as possible
- Bend your elbows and lower your upper body until your shoulders touch the parallettes
- Push yourself back into the starting position until your arms are fully straight
- Keep your hips high throughout the movement
Similar exercises to Pike Push Ups
Z Press with dumbbells
The Z press with dumbbells, like the shoulder press or the Arnold press, primarily strengthens the shoulder muscles. You sit flat on the floor and press the dumbbells overhead while keeping your core and abdominal muscles engaged for a stable posture. This exercise also enhances shoulder stability and mobility.
Shoulder Press with a barbell
Dumbbell shoulder press offers more freedom of movement and promotes stability, as each side of the body works independently. Compared to the barbell version, it requires more coordination but allows for a more customized range of motion.
Elevated Pike Pushups
Elevated Pike Push-Ups increase the load on the shoulders and triceps by positioning the feet on a raised surface. This variation enhances shoulder dominance compared to regular Pike Push-Ups, as the steeper angle to the ground shifts more body weight onto the arms. The exercise simulates the movement pattern of the Handstand Push-Up and serves as an excellent progression towards it.
