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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

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  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