How to do the Pike Push-Up
- Begin with your hands shoulder-width apart and feet far behind you on the floor.
- Form an inverted 'V' shape by lifting your hips and walking your feet closer together.
- Lower your head toward the floor, bending your elbows and keeping them angled back.
Full technique — 7 steps
- Start on the floor with hands shoulder-width apart and feet set behind you.
- Lift your hips high and walk your feet in to form a strong inverted V.
- Press your shoulder blades apart, straighten your legs as able, and keep your head between your arms.
- Bend your elbows and lower your head down and slightly forward toward the floor.
- Keep most of your weight over your hands as your elbows track diagonally back.
- Lower until the crown of your head reaches the floor or your deepest controlled range.
- Press through your palms to straighten your arms and return to the inverted V position.
Common mistakes
- Hips too far behind hands
- Turning it into a push-up
- Elbows flaring straight out
- Stopping far above the floor
- Collapsing through the upper back
Form cues
- Keep hips over hands
- Shift weight forward
- Lower crown of head
- Press back to pike
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Dumbbells
Barbell
- Half Kneeling Landmine Press Same level
- Two Hand Landmine Press Easier
Weight plates
- Plate Overhead Press Easier
Machine
- Single Arm Machine Shoulder Press Easier
- Machine Shoulder Press Easier
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- Easier Seated EZ Bar Overhead Press
- Easier EZ Bar Anti-Gravity Press
- This exercise Pike Push-Up
- Harder Single Arm Landmine Push Press
- Harder Elevated Close Grip Pike Push-Up
Too hard for now? Start with the EZ Bar Anti-Gravity Press.
In ready-made workouts
- No-equipment workout25 min · No equipment
Quick answers
What muscles does the Pike Push-Up work?
Primary: Front delts 9/10. Also works: Upper chest 5/10, Triceps 7/10.
When should I do the Pike Push-Up in a workout?
Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 9 min with rest.
How many sets and reps of the Pike Push-Up?
Strength: 4–5 sets of 3–6 reps, rest 2 min, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.
What can I do instead of the Pike Push-Up?
Dumbbells: Reverse Grip Dumbbell Shoulder Press, Neutral Grip Dumbbell Shoulder Press. Barbell: Half Kneeling Landmine Press, Two Hand Landmine Press. Weight plates: Plate Overhead Press. Machine: Single Arm Machine Shoulder Press, Machine Shoulder Press.
What is an easier version of the Pike Push-Up?
EZ Bar Anti-Gravity Press (Intermediate), Seated EZ Bar Overhead Press (Beginner).
What is a harder version of the Pike Push-Up?
Single Arm Landmine Push Press (Intermediate), Elevated Close Grip Pike Push-Up (85% of bodyweight).
