Pike Push-Up

The shoulder press without equipment: in an inverted V the push becomes almost vertical. Progress by raising your feet until you approach an assisted handstand.

• Compound
• Bodyweight
• Intermediate

How to do it

• Hips very high, body in an inverted V
• Your head travels towards the floor in front of your hands
• Elbows at about 45°, not flared out wide
• Raise your feet to bring it closer to a true vertical press

Sets, reps and tempo

Ranges: 6–12 reps · 1–2 RIR (progress by elevating your feet)

Tempo: Lower for 2–3 s bringing your head towards the floor, press under control

Common mistakes

• Letting your hips drop (it becomes a normal push-up)
• Elbows flared out wide
• A short range without bringing your head towards the floor

Muscles worked

Primary

• Shoulders

Secondary

• Triceps
• Core / abs

Alternatives

• Standing Overhead Press
• Dumbbell Shoulder Press