Pike push-up — Form
form
Body Workouts

Upper body

Pike push-up

Suggested start: 2–3 sets · 5–8 reps · rest 60–90 sec between sets

Repetitions
Lowered positionBodyweight
Three-quarter side view of a lowered pike push-up with hips high in an inverted V, elbows bent, head hovering above the floor, and front shoulders, triceps and upper chest highlighted red.
Front shoulders, triceps & upper chest

A more demanding press that shifts work toward your shoulders. Keep your hips high and use only a lowering range you can control.

How to do it

  1. Make an inverted V

    Plant your hands slightly wider than your shoulders and lift your hips high. Keep your feet on the floor; a soft knee bend and raised heels are fine.

  2. Steady your shoulders

    Brace your middle and spread your fingers. Keep your neck aligned with your torso as you shift weight toward your hands.

  3. Lower with control

    Bend your elbows back at roughly 45° to your trunk. Lower your head toward a point just in front of your hands, stopping before it touches the floor.

  4. Press back up

    Push through both palms to straighten your arms and return to the inverted V. Keep your hips high throughout.

Find your form

Keep in mind

  • Start with a shallow lowering range that you can press out of.
  • Keep the top of your head clear of the floor.

Watch out for

  • Dropping your hips into a flat push-up position.
  • Flaring your elbows wide or placing weight on your head.

Movement references

NASM · Pike push-up (opens in a new tab)