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All shoulders exercisesShoulders · Calisthenic

Pike Push-Up

Downward-dog stance loads the shoulders vertically. Handstand push-up progression.

BeginnerBodyweight3 × 6–12
Pike Push-Up demonstration thumbnail — Pike Push Up Tutorial
Front deltsBodyweight

Pike Push-Up

Demo · Vitaly Pavlenko

Verified Pike Push-Up demonstration by Vitaly Pavlenko. Click to play.

How to do the Pike Push-Up

  1. 1Hips high
  2. 2Crown of head to floor
  3. 3Elbows track forward

Benefits of the Pike Push-Up

  • Builds strength and size in the front delts through a full, controlled range of motion
  • Also trains triceps as supporting movers
  • Needs no equipment — trainable at home, outdoors or while traveling
  • Low skill demand — safe to learn early and useful for high-rep volume

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services