Pike Push-Up

The bridge to vertical pushing — builds shoulder strength using bodyweight and prepares you for handstand push-ups

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⚡ Quick Reference

Aspect	Details
Pattern	Push (Vertical)
Primary Muscles	Front Delts
Secondary Muscles	Triceps, Upper Chest
Equipment	Bodyweight (optional elevation)
Difficulty	⭐⭐ Intermediate
Priority	🟡 Supplemental

Movement Summary

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🎯 Setup

Starting Position

1. Hand placement: Hands shoulder-width apart, fingers spread wide
2. Pike position: Hips high, forming an inverted V with your body
3. Foot position: Feet close to hands (closer = harder), heels can be slightly elevated
4. Head position: Head neutral, looking at floor between hands
5. Arm alignment: Arms straight, shoulders stacked over wrists

Setup Parameters

Parameter	Setting	Notes
Hand width	Shoulder-width	Wider reduces ROM, narrower increases tricep demand
Foot distance	2-3 feet from hands	Closer = more vertical, harder
Hip angle	<90°	The sharper the angle, the more vertical the load

Setup Cue

"Make a triangle with your body — hips as high as you can, walk your feet toward your hands until you feel your shoulders loading"

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🔄 Execution

The Movement

⬇️ Lowering

What's happening: Controlled descent, lowering head toward floor

1. Start in high pike position with straight arms
2. Bend elbows, keeping them at 45° angle (not flared out)
3. Lower head toward floor between your hands
4. Keep hips high throughout — don't let them drop
5. Descend until top of head is 1-2 inches from floor

Tempo: 2-3 seconds

Feel: Shoulders and triceps loading, core bracing to maintain position

⏸️ Bottom Position

What's happening: Head near floor, maximum shoulder flexion

1. Top of head 1-2 inches from floor
2. Elbows bent at approximately 90°
3. Hips still high, maintaining pike position
4. Weight distributed between hands and toes
5. Core tight to prevent sagging

Common error here: Letting hips drop or turning this into a decline push-up. Keep those hips high!

⬆️ Pressing

What's happening: Driving back up to starting position

1. Push through palms, spreading floor apart
2. Keep elbows tracking over hands (not flaring)
3. Maintain high hip position
4. Press until arms are fully extended
5. Return to tall pike position

Tempo: 1-2 seconds (controlled push)

Feel: Shoulders and triceps working hard, similar to overhead pressing

🔝 Top Position

What's happening: Full arm extension, reset for next rep

1. Arms fully locked out
2. Shoulders pushed away from floor (protraction)
3. Hips high, maintaining inverted V
4. Head neutral between arms
5. Reset breath and tension for next rep

Key Cues

Primary Cues

• "Hips to the sky" — keeps load vertical on shoulders
• "Lower your head, not your hips" — maintains proper pike angle
• "Push the floor apart" — engages shoulders and prevents elbow flaring

Tempo Guide

Goal	Tempo	Example
Strength	2-0-1-0	2s down, no pause, 1s up
Hypertrophy	3-1-2-0	3s down, 1s pause, 2s up
Control	3-2-3-0	3s down, 2s pause, 3s up

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Anterior Deltoid	Shoulder flexion — pressing in vertical plane	████████░░ 80%

Secondary Muscles

Muscle	Action	Activation
Triceps	Elbow extension — straightening the arms	██████░░░░ 60%
Upper Pectoralis	Assists in shoulder flexion	████░░░░░░ 40%

Stabilizers

Muscle	Role
Serratus Anterior	Scapular protraction and upward rotation
Rotator Cuff	Stabilize shoulder joint in overhead position
Core	Maintain pike position, prevent sagging

Muscle Emphasis

To emphasize shoulders: Walk feet closer to hands, elevate feet To emphasize triceps: Narrower hand placement, keep elbows tighter

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Hips dropping	Turns into decline push-up	Removes vertical load from shoulders	"Hips to the sky" cue
Elbows flaring wide	Elbows go straight out to sides	Shoulder stress, less efficient	Keep elbows at 45° angle
Head too far forward	Looking ahead instead of down	Neck strain, poor form	Look at floor between hands
Not going deep enough	Partial range of motion	Less shoulder development	Lower until head nearly touches floor
Feet too far from hands	Not inverted enough	Becomes more horizontal push	Walk feet closer to hands

Most Common Error

Letting hips sag — this turns the movement into a decline push-up rather than a vertical shoulder press. Actively think about pushing your hips up throughout the entire movement.

Self-Check Checklist

• Hips stay high throughout entire movement
• Head lowers straight down (not forward)
• Elbows at 45° angle, not 90° flared
• Full range of motion to floor
• Arms fully lock out at top

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🔀 Variations

By Difficulty

Easier Variations

Variation	Change	Why
Elevated Hands	Hands on box or step	Reduces angle, less bodyweight
Wide Stance Pike	Feet wider apart	More stable, easier to maintain pike
Shorter ROM	Don't go as deep	Build strength at easier range

Harder Variations

Variation	Change	Why
Feet Elevated	Feet on box/bench	More vertical, more bodyweight load
Deficit Pike Push-Up	Hands on parallettes/blocks	Increases range of motion
Wall-Assisted HSPU	Feet on wall, nearly vertical	Direct progression to handstand push-up

Specific Focus

Variation	Change	Why
Tempo Pike Push-Up	Slow eccentric (5s)	More time under tension
Paused Pike Push-Up	2-3s hold at bottom	Strength in stretched position
Single-Leg Pike	One leg elevated	More core stability demand

Progression Pathway

Level	Exercise	When Ready
Beginner	Elevated Pike Push-Up	Can't do floor version yet
Intermediate	Pike Push-Up	3x8 elevated pike push-ups
Advanced	Feet Elevated Pike	3x12 regular pike push-ups
Expert	Wall Handstand Push-Up	3x10 feet elevated pike push-ups

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	RIR
Strength	4-5	4-8	2-3 min	1-2
Hypertrophy	3-4	8-15	90-120s	2-3
Endurance	2-3	15-25+	60-90s	2-4

Workout Placement

Program Type	Placement	Rationale
Upper/Lower	Early on upper day	Primary vertical push
Push/Pull/Legs	Middle of push day	After heavy pressing
Full-body	After main compounds	Accessory shoulder work
Calisthenics	Early in workout	Skill-based movement when fresh

Frequency

Training Level	Frequency	Volume Per Session
Beginner	2x/week	3 sets
Intermediate	2-3x/week	3-4 sets
Advanced	2-3x/week	4-5 sets (varied intensity)

Progression Scheme

Progressive Overload

For bodyweight exercises, progress by: 1) Adding reps, 2) Slowing tempo, 3) Elevating feet, 4) Adding deficit. Once you hit 3x12, move to next progression.

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Pike Hold	Can't perform full push-up yet
Elevated Pike Push-Up	Need to build base strength
Incline Push-Up	Working on general pushing strength

Progressions (Harder)

Exercise	When Ready	Link
Feet Elevated Pike Push-Up	3x12 regular pike push-ups
Wall Handstand Hold	Comfortable with feet elevated	wall-handstand-hold
Handstand Push-Up (Wall)	Can hold wall handstand 30+ seconds	handstand-push-up-wall

Alternatives (Same Goal, Different Movement)

With Equipment

Alternative	Equipment	Good For
Overhead Press	Barbell	Progressive loading
Dumbbell Shoulder Press	Dumbbells	Unilateral control
Landmine Press	Barbell + landmine	Shoulder-friendly angle

Bodyweight Only

Alternative	Benefit
Wall Handstand Hold	Build comfort being inverted
Dive Bomber Push-Up	Dynamic shoulder movement
Hindu Push-Up	Similar pattern, different emphasis

Shoulder-Friendly

Alternative	Why
Landmine Press	Less overhead stress
Seated Dumbbell Press	Back support, controlled path
Resistance Band Press	Accommodating resistance

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Shoulder impingement	Pain in overhead position	Reduce ROM, use elevated hands
Wrist pain	Compression in extended wrist	Use parallettes, fist position, or wrist wraps
High blood pressure	Inverted position increases BP	Avoid or use elevated hand variation
Neck issues	Compression when lowering	Don't go as deep, keep head neutral

Stop Immediately If

• Sharp pain in shoulders or wrists
• Dizziness or lightheadedness (from inverted position)
• Tingling in arms or hands
• Inability to maintain pike position

Form Breakdown Signals

Sign	What It Means	Action
Hips dropping	Fatigue or too difficult	End set, regress variation
Elbows flaring	Shoulder instability	Reset, focus on form
Head shooting forward	Compensation pattern	Cue "look at floor," reduce depth

Safe Practice

Important safety points:

1. Start conservative: Begin with elevated hands if standard version is too hard
2. Wrist prep: Warm up wrists before training (circles, flexion/extension)
3. Progress slowly: Don't rush to feet-elevated versions
4. Listen to body: Inverted positions can cause dizziness initially

Inverted Position Warning

Being inverted increases blood pressure to the head. If you have high blood pressure, glaucoma, or get dizzy easily, consult a doctor before doing pike push-ups or progress very gradually.

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Flexion	~120-150°	🔴 High
Elbow	Flexion/Extension	~90-180°	🟡 Moderate
Wrist	Extension	~70°	🟡 Moderate

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	150° flexion	Can reach arms overhead comfortably	Start with elevated hands
Wrist	70° extension	Can support bodyweight on hands	Use parallettes or fist position
Hip	90° flexion	Can touch toes	Bend knees slightly in pike

Joint Health Note

Pike push-ups require good shoulder flexion mobility. If you can't get your hips high without rounding your back, work on shoulder mobility before loading this movement heavily.

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❓ Common Questions

How close should my feet be to my hands?

Generally 2-3 feet apart. The closer your feet are to your hands, the more vertical the movement becomes and the harder it gets. Start with feet further away and walk them closer as you get stronger.

Should my heels be on the ground?

It's okay if your heels are slightly elevated — the focus is on achieving a high hip position and proper pike angle. Flexibility isn't the goal here; shoulder strength is.

How deep should I go?

Lower until the top of your head is 1-2 inches from the floor. Going too deep can stress the neck. Full ROM is important, but don't sacrifice form to touch your head to the ground.

My wrists hurt. What should I do?

Try: 1) Warming up wrists thoroughly, 2) Using parallettes or push-up handles, 3) Making fists instead of flat palms, 4) Wrapping wrists with wrist wraps for support. If pain persists, substitute with overhead press.

Is this as good as overhead pressing?

Pike push-ups are excellent for building shoulder strength, especially in the context of bodyweight training or handstand progressions. For pure strength development with progressive overload, barbell overhead press allows easier loading progression. Both have their place.

When should I progress to feet-elevated?

When you can comfortably perform 3 sets of 12 reps with good form (hips staying high, full ROM, no elbow flaring). Don't rush this progression.

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📚 Sources

Biomechanics & Technique:

• Overcoming Gravity by Steven Low — Tier B
• ExRx.net Exercise Database — Tier C
• GMB Fitness Handstand Tutorial — Tier C

Programming:

• Calisthenics Academy Shoulder Training — Tier C
• Progressive Calisthenics by Danny Kavadlo — Tier C

Anatomy & Safety:

• NSCA Essentials of Strength Training — Tier A
• Functional Anatomy of Movement — Tier B

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For Mo

When to recommend this exercise:

• User wants to build shoulder strength with bodyweight
• User is working toward handstand push-ups
• User has no access to weights but wants vertical pushing development
• User is comfortable with basic push-ups and wants progression

Who should NOT do this exercise:

• High blood pressure or cardiovascular concerns → Suggest standard overhead press
• Acute shoulder injury → Suggest rehab first
• Severe wrist issues → Suggest landmine press
• Cannot maintain pike position → Suggest [pike hold] or [incline push-up] first

Key coaching cues to emphasize:

1. "Hips to the sky" — maintain pike position
2. "Lower your head, not your hips"
3. "Push the floor apart" — engage shoulders

Common issues to watch for in user feedback:

• "My hips keep dropping" → Too difficult, regress to elevated hands
• "I feel this in my lower back" → Pike angle wrong, cue hips higher
• "My wrists hurt" → Suggest parallettes, wrist prep, or fist position
• "I don't feel my shoulders" → Likely hips dropping, feet too far from hands

Programming guidance:

• Pair with: Horizontal pulling (rows), leg work
• Avoid same day as: Heavy overhead pressing (if doing both weighted and bodyweight)
• Typical frequency: 2-3x per week
• Progression path: Pike push-up → Feet elevated → Wall handstand hold → Wall HSPU

Progression signals:

• Ready to progress when: 3x12 reps with perfect form
• Progress options: Elevate feet, add deficit, slow tempo, pause at bottom
• Regress if: Cannot maintain pike position, wrist pain, form breaking down

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Last updated: December 2024