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Pike Push Ups

The best shoulder exercise you can do at home. Your own bodyweight does the job of a dumbbell.

Level Intermediate
Equipment None
Sets and reps 3 sets x 8-12
Works on Shoulders, triceps

How to do it

  1. From a push up position, lift your hips so your body makes an upside down V.
  2. Hands and feet stay on the floor, head pointing down.
  3. Bend your elbows and bring your head towards the floor.
  4. Push back up to the starting position.

Common mistakes

  • × Letting the hips drop - then it just becomes a normal push up.
  • × Craning your neck to look forward - keep your head in line.
  • × Standing with the feet too far back - walk them in until the hips sit high.
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One thing that matters

Put your feet on a chair or step to load the shoulders even more.

How much

Sets and reps for Pike Push Ups

Where you are Aim for
Just starting 3 sets x 5
The standard 3 sets x 8-12
Once it is easy 3 sets x 15, feet on a step
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Breathing

In on the way down, out as you press. Head-down positions make people breathe shallow - take a full breath.

Too hard, or too easy?

Where this sits

← Easier Wall Angels 3 sets x 10-12

Start here if you cannot do pike push ups with clean form yet.
You are here Pike Push Ups 3 sets x 8-12

Intermediate · None

Questions

Pike Push Ups, answered

What do pike push-ups work?

Shoulders, mostly, with plenty of triceps. With your hips high the press becomes almost vertical, which is as close to an overhead press as bodyweight training gets.

How do I make pike push-ups harder?

Put your feet on a step or a low chair. The higher the feet, the more vertical the press and the more of your weight the shoulders carry.

Where should my head go?

Towards the floor between your hands, not in front of them. If your head lands in front, your hips have dropped and it has turned into a bad push-up.

One exercise is never the whole story

Which day to do Pike Push Ups, how many sets, and what to pair it with - the AI builds the whole plan. Your first one is free.

Build My Free Plan
Arms

You can also try

🦾 Beginner

Triceps Dips

Triceps, shoulders

Targets the back of your arms. All you need is a chair.

3 sets x 10-15 →
🦾 Beginner

Arm Circles

Shoulders

Doubles as a warm up, but hold it long enough and your shoulders will be burning.

2 sets x 30 sec →
🦾 Beginner

Plank Shoulder Taps

Shoulders, core

A plank on your hands where you tap each shoulder in turn. Your shoulders and core have to work together to stop you tipping over.

3 sets x 20 total →
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This is general information, not medical advice

Everything on this page is worked out from a formula or from published averages. It has never met you, and it cannot see your blood pressure, your medication or an old injury.

Talk to a doctor before you start if you are pregnant or breastfeeding, have a heart condition, diabetes or high blood pressure, take regular medication, have or have had an eating disorder, are recovering from injury or surgery, or are under 18. Stop and get advice if any exercise causes pain, dizziness or chest discomfort.

More about where these numbers come from is on the about page.