Push · Calisthenics
Pike Push-Up - The complete guide
The pike push-up shifts most of the load onto the shoulders by raising the hips high - the most important precursor to the handstand push-up.
How to perform it
- 1Start in a pike position with your hips raised high, like an inverted V
- 2Place your hands shoulder-width apart, close to your feet
- 3Bend your elbows and lower the crown of your head toward the floor in front of your hands
- 4Keep your hips high throughout the movement - not like a regular push-up
- 5Press back up to straight arms
Common mistakes
⚠️ Hips sag, turning it into a regular push-up instead of a shoulder exercise
⚠️ Too small a range of motion - not getting close enough to the floor
⚠️ Placing the hands too far from the feet, flattening the angle
Progression - the path to mastering it
1. Pike push-up with hips moderately raised
2. Pike push-up with feet on a low elevation
3. Pike push-up with feet on a higher elevation
4. Wall HSPU negative
5. Handstand push-up against a wall
FAQ
How do I make the pike push-up harder?
Raise your feet onto a chair or bench to increase the angle and shift more weight onto the shoulders - the more vertical the position, the closer you get to a handstand push-up.
Which muscles does it mainly train?
The front and middle shoulders as well as the triceps - far more shoulder-dominant than a regular push-up.
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