Pike Push-Up

Front DeltsBodyweight

The pike push-up is a top-tier bodyweight exercise for building shoulder strength, specifically targeting the front delts. It is the ultimate stepping stone toward handstand push-ups.

How to do it

1Set up in a push-up position, then hike your hips up until your body forms an inverted V. Keep your arms and legs straight.

2Place your hands slightly wider than shoulder-width, fingers pointing forward. Tuck your head between your arms and look at the floor between your hands.

3Bend your elbows, pointing them back and slightly out, and lower the crown of your head toward the floor in front of your hands to form a tripod.

4Lower down until your head nearly touches the floor or as far as shoulder strength allows.

5Press powerfully through your palms to return to the starting pike position, fully extending your arms.

6Repeat while maintaining strict control throughout.

Common mistakes

Sagging hips: letting your hips drop shifts the work from your shoulders to your chest, turning it into a regular push-up.

Hand placement too wide or narrow: extreme hand widths put unnecessary strain on your wrists and elbows.

Flaring elbows: flaring your elbows straight out to the sides puts high stress on your shoulder joints.

Cutting range of motion short: stopping early or skipping full arm extension reduces muscle activation.

Breathing

Inhale as you lower your head to the floor, and exhale forcefully as you press back up.

Make it harder or easier

To regress: walk your feet closer to your hands to change the angle and reduce body weight load.

To progress: elevate your feet on a bench or box to shift more weight onto your shoulders.

To progress: try single-leg variations or add a pause at the bottom to increase time under tension.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.