Pike Pushup

Assume a downward-dog position with hips high and hands on the floor. Bend your elbows to lower your head toward the ground, pressing back up to target shoulders.

Quick facts

Difficulty: Moderate
Mechanic: Compound
Force: Push
Type: Strength
Injury Risk: Low
Hypertrophy: Medium
Calorie Burn: Medium

Muscle focus

Primary and secondary muscle groups targeted by this movement.

Primary

front shouldersside shoulders

Secondary

tricepsupper chestribs / serratus

Equipment & setup

What you need and how to position yourself before starting.

Equipment

body weight

Movement pattern

Bilateral

Posture

Bent-over

Tracking parameters

reps

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Begin in a standard push-up position with hands slightly wider than shoulder-width.
- Walk your hands back or your feet forward to raise your hips high, forming an inverted V shape.
Step 2Starting Position
- Arms are fully extended with your head between your upper arms.
- Keep your core tight and legs as straight as possible.
Step 3Execution
- Bend your elbows and lower the crown of your head toward the floor between your hands.
- Keep your elbows tracking at about 45 degrees from your body.
- Once your head nearly touches the ground, press back up by extending your arms.
- Maintain the high-hip position throughout the movement.