Pike Push-Up
A bodyweight push-up performed with hips raised in an inverted V so the body presses at a steep angle. A key calisthenics progression toward the handstand push-up.
Primary muscles
- Front Delts
- Side Delts
Secondary muscles
- Triceps
- Traps (Trapezius)
- Serratus Anterior
- Sets
- 3–4
- Reps
- 6–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Start in a push-up position, then walk the feet toward the hands and lift the hips high so the body forms an inverted V; hands shoulder-width apart.
Bend the elbows and lower the top of your head toward the floor slightly in front of your hands.
Keep the hips high throughout.
Stop just before the head touches the floor.
Press back up until the arms are straight.
Breathing: Inhale as you lower, exhale as you press up.
Coaching tips
Hips high
Head forms a triangle with the hands
Elbows angle back, not straight out
Common mistakes
Hips dropping so it becomes a regular push-up
Elbows flaring wide
Partial range
Safety notes
Lower slowly to avoid bumping your head on the floor.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.