Pike Push Up. How-to, proper form and tips

Pike Push Up icon

This form of push-up focus on shoulder strength, and serves as hand-stand preparation. Both Elbows and shoulder are highly involved in this exercise, and upper back engaged.

Video demonstration

How to and step by step instructions:

  1. Start on a regular push-up position, arms below your shoulder, legs and arms straight.
  2. Walk a little with your feet, bringing them closer to your hands. Pull your hips up, making a V-shape. This is the start position.
  3. Bend your elbows away from your body, allowing the head to nearly touch the ground in between your hands.
  4. Inhale while going down.
  5. Straighten your elbows and arms again, returning to the original V-shape we started with.
  6. Exhale while going up.

Hints & tips:

  • Warm-up before starting.
  • The more accentuated the V position, harder the exercise. Keep core and glutes engaged.


  • Stronger Upper body.
  • Good preparation for the handstand and pull-up.

Counting & gamification:

  • Perform 2 or 3 series of 10 on your upper-body day.
  • Include in your series of daily push-up to ensure regularity.
  • Count repetitions in a long period, say month or trimester.

Muscles worked and body parts involved:

Primary , Secondary

Primary muscles: Shoulder, Triceps, Chest

Secondary muscles: Biceps, Quads

Other names

The exercise can be found with other names. Examples are:

  • Pike Push Up
  • Shoulder Push Up
  • Inverted Shoulder Push Up
  • Pike Press Up

Similar to Pike Push Up

Muscle: Shoulder

Muscle: Triceps

Muscle: Chest

Collection: Push Up Variations

Category: Bodyweight