Pike Push-up
- Intermediate
- Home
- Calisthenics
The pike push-up bends your elbows to lower your head toward the floor from a hips-high, downward-dog-like pike position, then presses back up to straight arms. It trains the front and side delts and triceps as a vertical pressing pattern. Intermediate exercisers use it at home or in calisthenics for reps, as a main lift, a finisher, or inside circuits and interval formats.
- Muscles
- Front delts, Side delts, Triceps
- Equipment
- Bodyweight
- Logged as
- Reps
How to
- Start in a downward-dog-like pike, hips high.
- Bend your elbows and lower the top of your head toward the floor.
- Keep your hips up the whole time.
- Press back up to straight arms.
Form cues
- Press firmly through your whole palm to steady your wrists.
- Point your elbows back at an angle, not out to the sides.
- Keep your gaze toward your feet, not straight ahead.
Common mistakes
- Wrists bend back sharply under load. Set your hands a bit forward to ease wrist angle.
- Shoulders creep up toward the ears. Pull your shoulder blades down away from your ears.
- Hips drop and the pike flattens out. Lift your hips higher to keep the pike shape.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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