How to do Pike Push-Up

What is a Pike Push-Up?

The pike push-up is a push-up variation that will give you a great shoulder burn. It is a strength-building exercise that targets your shoulders with support from your triceps. The movement also requires flexibility in your hip complex, hamstrings, calves, and ankles. 

The following muscle groups are engaged when performing pike push-ups:

  • Shoulders
  • Triceps

How to Do a Pike Push-Up (Instructions):

Start in a downward dog position, on your hands and feet, so that your legs and arms create a 90 degree angle with the ground. With your head between your arms, use your arms to lower your head towards the ground. Once your head is about to touch the ground, you are at the bottom of the movement. Return back to starting position. Repeat.

Trainer Tips for Pike Push-Ups: 

  • Progression (make harder)
    • Elevate your feet by placing them on a chair, bench, couch, etc… When you elevate your feet focus on making your arms and torso perpendicular to the floor. 
    • Perform a handstand push-up with your feet on a wall or other support surface. 
  • Regression (make easier)
    • Spread the distance between your hands and your feet, while keeping your arms and legs straight with a bend at the hip. 
    • Perform the movement on your knees with your hands on an elevated platform, such as a chair, bench, couch, etc…
  • Application:
    • Set a goal to complete 100 pike push-ups throughout the entire day. 
      • Example: Complete 10 pike push-ups every hour from 7am – 5pm
Push-ups are used in the Layman’s Fitness 12 Week Bodyweight Program, which you can learn more about here