Pike Push-Up
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A push-up done in a high-hipped pike (downward-dog) position so the press becomes more vertical, shifting load onto the shoulders — the entry to the handstand-push-up line.
Detail
From a push-up position, walk the feet in and lift the hips high so the body forms an inverted "V" (pike / downward-dog), with the torso angled toward vertical and the head pointing down between the hands. Bend the elbows to lower the crown of the head toward the floor, then press back up. The piked angle redirects much of the load from the chest to the Anterior Deltoid and Deltoids, with the Triceps Brachii and upper Trapezius assisting — training the overhead pressing pattern.
The higher and more vertical the hips, the harder it gets, leading directly to the Elevated Pike Push-Up. Keep the wrists warm and consider parallettes to spare them.
Key facts
- High-hip pike position makes the press vertical → shoulder emphasis.
- Lower the head toward the floor between the hands; press to full extension.
- More vertical hips = more difficult; leads to the elevated pike push-up.
Connections
- Handstand Push-Up Progression — step 1.
- Elevated Pike Push-Up — the next step.
- Anterior Deltoid / Deltoids — prime movers.
Sources
Exercise guides
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Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.