Short answer: Start in an inverted V with hips high, hands slightly wider than shoulders and heels lifted. Bend your elbows back, lower the top-front of your head between your hands, then press the floor away without turning the movement into a regular push-up.
The pike push-up shifts your torso toward a vertical pressing angle, increasing shoulder demand. It is the most practical bodyweight bridge between standard push-ups and wall-supported handstand work.
How to do a pike push-up
- Begin in a high plank, then walk your feet toward your hands and lift your hips.
- Keep your spine long and look toward your feet.
- Lower your head toward a point slightly ahead of your fingertips.
- Let elbows track back rather than flare directly sideways.
- Press until your arms are straight and shoulders feel active.
Muscles worked
The front and side deltoids lead the press while the triceps straighten the elbows. Upper chest, serratus anterior and upper-back muscles assist, and the core holds the folded body position. Compare this with the more horizontal loading described in push-up muscles worked.
Pike push-up progression
Start with hands elevated if floor reps are too heavy. Progress to floor pike reps, feet-elevated pike push-ups, deeper reps between handles and then wall-supported negatives. The complete next stage is in the handstand push-up progression.
Common mistakes
Low hips turn the exercise into a standard push-up; elbows flared wide can reduce control; and lowering the face straight down creates a poor pressing path. Use a smaller range or higher hands until each rep follows the same line.
Perform 3–5 sets of 5–10 controlled repetitions, rest 90–150 seconds and stop before your head path or hip position changes.
Make shoulder strength part of the quest
RepSaga rewards your standard push-up volume with boss battles while you build the pike strength required for advanced milestones.
Frequently asked
Are pike push-ups good for shoulders?
They can build shoulder and triceps strength when performed through a controlled, pain-free range.
Are elevated pike push-ups harder?
Usually. Elevating the feet shifts more body weight toward the hands and makes the torso more vertical.