Pike Push Ups
Pike push ups are a bodyweight shoulder exercise performed in a downward dog position. The elevated hip angle shifts load from the chest to the deltoids, making it an effective progression toward handstand push-ups.
How to do it
- Begin in a downward dog position with your hips raised and body forming an inverted V.
- Position your hands slightly wider than shoulder-width apart.
- Bend your elbows and lower the top of your head toward the floor between your hands.
- Push through your palms to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Form an inverted V shape with your hips high.
- Spread your fingers wide for a stable base.
- Point your elbows backward rather than flaring them out.
- Lower the top of your head gently toward the floor.
Breathing: Inhale as you lower your head toward the floor, and exhale powerfully as you push back up to the starting position.
Common mistakes
- Flaring elbows wide places unnecessary stress on the shoulder joint.
- Moving your feet too far forward turns the movement into a standard push-up and reduces shoulder load.
- Dropping the head straight down instead of forward can cause you to lose your balance.
Muscles worked
Primary: delts. Secondary: triceps, upper back, abs.
Suggested sets & reps
Get fitter
3 sets × 8–10 reps, rest 75 s
Lose weight
3 sets × 8–12 reps, rest 60 s
Build muscle
3–4 sets × 6–10 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Alternatives
Take care if…
- If you feel sharp shoulder pain or pressure in your head, 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
Are pike push ups too hard for beginners?
They require significant upper body strength and shoulder stability. If they feel too challenging, start with standard push-ups or holding a downward dog position to build initial strength.
Where should I feel this exercise?
You should feel the work primarily in your shoulders and triceps, with your upper back and core engaging to keep your body stable.
How often can I do pike push ups?
2 to 3 times per week is a great starting point to allow your shoulders adequate recovery time between sessions.