Pike push ups
Pike push ups are the gateway to bodyweight shoulder pressing. The exercise shifts more body weight onto the shoulders than standard push ups by raising the hips. The motion mimics shoulder pressing without needing equipment. The exercise serves both as standalone training and as progression toward handstand push ups. Here is the practical guide.
What pike push ups do
Pike push ups load the shoulders through inverted bodyweight pressing. The hip up position shifts the work emphasis.
Bodyweight shoulder loading
The pike position shifts more bodyweight onto the shoulders than standard push ups. The exercise becomes shoulder dominant rather than chest dominant. Useful for bodyweight shoulder training when no equipment is available.
Progression to handstand push ups
The exercise serves as natural progression toward handstand push ups. Master pike push ups before attempting elevated pike push ups, then handstand work. The skill and strength progression takes months for most users.
Accessible bodyweight training
No equipment required. Works anywhere with floor space. Useful for home training, travel, situations without gym access. The accessibility makes them valuable for many training contexts.
Limited absolute loading
Bodyweight loading caps progression for most users. Once you can do 20+ pike push ups, progressing to elevated versions or handstand work becomes necessary for continued development. The ceiling exists but is reached after substantial development for most users.
Technique step by step
Pike push up technique determines effectiveness. Specific points matter for getting good shoulder stimulus.
Setup and starting position
Start in standard push up position. Walk the feet forward toward the hands until your hips are pushed up high. Body should form an inverted V shape with hands and feet on the floor. Arms straight at the top, head between the arms.
The descent
Lower under control by bending the elbows. The head approaches the floor between the hands. Maintain the inverted V body position throughout. Body stays piked. Lower until the top of your head approaches or lightly touches the floor.
The press
Press back up to the starting position. Drive through the hands to extend the arms. Maintain the inverted V position. Reach the starting position with arms straight before the next rep. The shoulders do most of the work during the press.
Body position adjustments
Higher hip position (more pike) increases shoulder loading. Lower hip position (less pike) reduces shoulder loading and shifts work toward chest. Adjust position based on training goal. Higher pike for more shoulder focus.
Making them harder
Several progressions increase the difficulty of pike push ups. Knowing them helps you progress over time.
Feet elevated pike push ups
Feet elevated on a bench or box during pike push ups. The elevation increases the shoulder loading significantly. Bridge between standard pike push ups and full handstand push ups. Progressive elevation increases difficulty.
Wall walks toward pike
Walking feet up a wall while walking hands closer to the wall. Approaches handstand position. Builds shoulder strength and confidence in inverted positions. Useful progression alongside pike push ups.
Pike push ups with paused reps
Pausing at the bottom of each rep for 1 to 2 seconds. Eliminates stretch reflex. Increases difficulty without changing the movement. Useful for users who have mastered standard pike push ups but cannot yet progress to elevated versions.
Single arm pike push ups
Advanced variation requiring significant strength. Most users do not reach this level. Useful for very advanced calisthenics practitioners. Not a typical training goal but exists as progression for users wanting it.
How to use them
Pike push ups fit into programmes in specific ways. The right approach depends on your goals.
For bodyweight shoulder training
3 to 4 sets of 8 to 15 reps. Adjust difficulty through hip position and foot elevation. Useful primary shoulder exercise for users training bodyweight only or as travel option for users normally training in gyms.
As progression to handstand push ups
Master 15 to 20 strict pike push ups before progressing to elevated versions. Most users need 3 to 6 months of consistent training to reach this level. The progression continues with foot elevation over additional months.
For beginners learning bodyweight pressing
2 to 3 sets of 5 to 10 reps. Build slowly. The shoulder demand may be more than beginners expect. Progress gradually as strength develops over weeks. Useful introduction to bodyweight shoulder training.
As supplementary work
2 to 3 sets after main shoulder pressing as additional volume. Bodyweight option that adds shoulder stimulus without much recovery cost. Useful in programmes that have access to weights but want bodyweight supplementary work.
Pike push ups sit in the shoulder exercises library alongside other shoulder pressing variations and bodyweight options. For the complete catalogue, see our Shoulder Exercises Hub.
Back to the Shoulder Exercises Hub
This guide sits inside our shoulder exercises library, covering everything from overhead pressing patterns to lateral raise variations, rear delt work and specialist movements. Head back to the hub for the full catalogue.
More shoulder exercises
For full progression, our Handstand Push Ups covers the advanced version. Barbell Overhead Press covers loaded shoulder pressing. And Dumbbell Shoulder Press covers dumbbell pressing.
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Handstand Push Ups