Pike Push-up tutorial
The pike push-up is a push-up variation in which raising your hips shifts the load from your chest to your shoulders. It is a good home alternative to the overhead press.
How to perform
- Start in a push-up position, then walk your feet in so your hips rise and your body forms an upside-down V.
- Place your hands slightly wider than shoulder-width with your head between them.
- Bend your elbows and lower your head toward the floor, slightly in front of your hands.
- Pause just before your head touches the floor.
- Press through your palms to return to the start.
Breathing: Inhale as you lower and exhale as you press up.
Key tips
- The closer your feet are to your hands, the harder it gets.
- For an easier version, put your hands on a bench or step.
- Point your elbows slightly back rather than straight out.
Common mistakes
- Letting the hips drop so it becomes a normal push-up.
- Bumping the head on the floor.
- Flaring the elbows too wide.
Safety: If you have high blood pressure, an eye condition such as glaucoma, or shoulder or neck pain, check with your doctor before doing head-down exercises. Use a non-slip surface.
ShouldersPrimary muscle
Body weightEquipment
IntermediateLevel
HomeLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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