Pike Push Up
Pike Push Up is a bodyweight strength exercise targeting the deltoids. The inverted V position shifts the push-up load from the chest to the shoulders, making it an effective movement for building shoulder pressing strength.
How to do it
- Begin in a push-up position and walk your feet in toward your hands until your hips are raised high, forming an inverted V.
- Bend your elbows to lower the top of your head toward the floor between your hands.
- Stop when your head nearly touches the ground.
- Press through your palms to push back up to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Form a strong upside-down V shape with your hips high.
- Keep your gaze focused between your feet.
- Lower the top of your head gently toward the floor.
- Press firmly through your palms to return to the start.
Breathing: Inhale as you slowly lower your head toward the floor, and exhale forcefully as you press back up to the starting position.
Common mistakes
- Flaring your elbows out too wide, which puts unnecessary stress on the shoulder joint.
- Placing your feet too far away from your hands, turning the movement into a standard push-up and losing the shoulder focus.
- Dropping your head straight down instead of slightly forward, which disrupts your balance and alignment.
Muscles worked
Primary: delts. Secondary: triceps, traps.
Suggested sets & reps
Get fitter
3 sets × 8–12 reps, rest 60 s
Lose weight
3 sets × 8–10 reps, rest 45–60 s
Build muscle
3–4 sets × 6–10 reps, rest 90 s
Easier, harder & alternatives
Take care if…
- If you feel sharp shoulder discomfort or wrist pain, ease off and choose a gentler option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel this exercise?
You should feel the primary work in your shoulders and upper back, with your triceps working to help you press up.
What if I cannot touch my head to the floor?
That is completely normal for beginners. Simply lower as far as your strength and shoulder mobility allow, and build depth over time.
How often can I do pike push-ups?
2 to 3 times per week with at least one rest day between sessions is ideal for recovery and strength gains.