Pike Push Ups

Workout Type:

Push

Difficulty Level:

Intermediate

Equipment needed:

Floor, Wall

Daniel Flefil

How To Do Pike Push Ups

Pike Push Ups are a great bodyweight exercise that targets the shoulders, triceps, and upper chest. This movement mimics an overhead press and helps build upper body strength. To perform them correctly, keep your core tight and maintain an inverted V shape throughout.

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Step-by-Step Guide to Pike Push Ups

Starting Position
Begin with your hands shoulder-width apart on the floor. Keep your feet together and lift your hips high to form an inverted V. Your head should be between your arms, and your gaze should be towards your feet. Engage your core for stability.

Lowering Phase
Bend your elbows and lower your head toward the ground while keeping your hips raised. Bring the top of your head close to the floor without letting your back sag. Keep your elbows at a 45-degree angle to protect your shoulders.

Pushing Phase
Push through your palms to lift yourself back to the starting position. Keep your hips high and maintain the V shape. Squeeze your shoulder blades together to engage your upper back.

Finishing Position
Return to the starting position with your arms fully extended. Hold for a moment before starting the next rep. Maintain steady breathing—exhale as you push up and inhale as you lower down.

Pike Push Ups Workout Plan for All Levels

Beginner: 3 sets of 5-8 reps, 1-2 minutes rest, 2-3 times per week.
Intermediate: 4 sets of 8-12 reps, 1-2 minutes rest, 3-4 times per week.
Advanced: 5 sets of 12-15 reps, 1-minute rest, 4-5 times per week.

Benefits of Pike Push Ups

Builds shoulder strength and stability.
Targets the triceps and upper chest.
Improves upper body strength and endurance.
Enhances core stability and balance.
Prepares you for advanced moves like handstand push-ups.

Common Mistakes to Avoid

Letting your hips sag: Keep them raised for proper form.
Flaring elbows too wide: Maintain a 45-degree angle for shoulder safety.
Not engaging the core: Tighten your core to support your body.
Rushing reps: Perform each movement slowly and with control.

Follow these tips to master Pike Push Ups with proper form and efficiency.

Daniel Flefil

Daniel Flefil is a globally recognized calisthenics coach, athlete, and competition organizer with over 15 years of experience in fitness and 10+ years in calisthenics. As the founder of Beast of the Barz, one of the world’s biggest calisthenics competitions, and co-founder of Calixpert, he has played a major role in shaping the sport.

FAQ About Pike Push Ups

How many pike push ups should I do per set?

3-5 sets of 6-12 reps. If you can't hit 6 clean reps with your hips high and elbows tracking back, reduce range of motion first. Build to 3x10 before adding volume or progressing. The shoulder position is more important than the rep count.

Why do my wrists hurt during pike push ups?

Your wrists are loaded at a deep angle in pike push-ups, more than in regular push-ups. Try rotating your hands 30-45 degrees outward, which reduces the wrist extension demand. If pain persists, parallettes are the fix because they keep your wrists neutral.

What comes after pike push ups?

Handstand push-up progressions. Wall-supported pike push-ups first, then wall handstand push-ups. The pike push-up is the base for all overhead pressing in calisthenics. Once you hit 3x10, start moving your feet onto an elevated surface to increase the shoulder loading.

Do I need parallettes for pike push ups?

Scalable for All Levels

You can adjust difficulty by changing hand placement, elevating your feet, or shifting more weight onto your hands, making pike push-ups adaptable for progression.

You don't need them, but they help a lot. Parallettes give your wrists a neutral position and increase the range of motion, which makes the exercise harder but safer. Start on the floor to learn the movement, switch to parallettes when you want more depth or you're dealing with wrist discomfort.

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FAQ About Pike Push Ups

Scalable for All Levels

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