Pike Push-up: How to Do It Correctly

Step-by-step form

1. Setting up

   Place hands shoulder-width apart or slightly wider with fingers pointing slightly outward. Feet are hip-width apart on the balls of the feet. Drive your hips as high toward the ceiling as possible to form an inverted-V shape with the body. The neck stays neutral with the spine, gaze directed toward the shins or heels.

2. The movement

   During the descent, flare elbows outward while lowering the head down between the two hands over approximately 3 seconds. Once the head nearly touches the floor, after a brief pause, drive powerfully upward through the upper-arm muscles. During the ascent, apply force for about 2 seconds until arms reach full extension and hips return to the elevated position. Each repetition must restore hip height to the starting point, with movement occurring exclusively around the shoulder joint.

3. What stays in line

   Shoulders must be stacked directly over the wrists, not in front of them, to reduce shear forces on the glenohumeral joint. Scapulae should be mildly depressed and adducted, preventing the shoulders from shrugging toward the ears. Elbows should track at roughly 45–60 degrees during descent rather than flaring to a full 90 degrees. The lumbar spine must not hyperextend on the way down — the pelvis stays neutral while the hips remain elevated.

4. Breathing

   Take 1 second of deep nasal inhalation before initiating each rep. During the 3-second descent, continue slow nasal breathing to maintain intrathoracic pressure. Hold the breath for 1 second at the bottom position. Exhale forcefully through the mouth over 2 seconds during the ascent.

Common mistakes

1. Hips dropping: If the hips sag, the body shifts into a standard push-up and shoulder stimulus is lost — verify with a mirror or video that your hip-shoulder-wrist angle stays close to 90 degrees. 2. Full elbow flare: Flaring elbows to 90 degrees increases rotator cuff impingement risk — watch your forearms to maintain a 45–60 degree angle throughout. 3. Partial range of motion: Stopping before the head nears the floor underloads the anterior deltoid — use the floor as a reference point, aiming to within 1–2 cm each rep.

Recommended sets and reps

Recommended sets and reps

Beginner: 5 reps × 2 sets; intermediate: 10 reps × 3 sets; advanced: 15 reps × 4 sets at 3-1-2-0 tempo.

Tempo

Recommended tempo: 3-1-2-0. Three seconds on the eccentric descent, 1-second isometric pause at the bottom, 2-second concentric push to the top, and 0-second hold at lockout. For power development, the concentric phase can be reduced to 1 second, yielding a 3-1-1-0 tempo.

How often

Program 2–3 sessions per week with a minimum of 48 hours of recovery between sessions. After high-volume sessions totaling 20 or more reps, shoulder musculature may require up to 72 hours for adequate recovery. This exercise should not be scheduled on the same day as overhead pressing or lateral raise variations within the same training week.

What it trains

The pike push-up measurably develops shoulder pressing strength by targeting the anterior and lateral deltoid with only bodyweight, with direct transfer to barbell overhead press performance. Regular practice strengthens scapular stabilizers, improving glenohumeral joint resilience. The vertical pushing mechanics serve as a foundation for gymnastic skills such as the handstand push-up. No equipment is required, making high shoulder training volume achievable in any environment.

If something hurts

Knee

Knee pain during pike push-ups typically stems from the combination of toe-standing and tight hamstrings or gastrocnemius, or compressive forces transferred to the knee joint. Rotate feet slightly outward or lower heels closer to the floor to reduce shear forces at the knee. Stop immediately if pain becomes sharp or persistent and consult a professional.

Lower back

Lower-back pain during pike push-ups is most often linked to lumbar hyperextension caused by insufficient hip elevation, which increases compressive load on L4–L5 and L5–S1 discs. Drive the hips more aggressively toward the ceiling and, if anterior pelvic tilt is felt, walk feet slightly closer to the hands to reduce the angle. Stop immediately if pain becomes sharp or radiating and consult a professional.

Shoulder

Shoulder pain during this exercise frequently signals subacromial impingement syndrome or glenohumeral instability, particularly when a sharp pinch is felt at the bottom of the range. Widen hand placement slightly and reduce elbow flare to 45 degrees to decrease impingement beneath the acromion. Stop immediately if pain is sharp, sudden, or persistent throughout the movement and consult a professional.

When to skip it

Avoid this exercise with acute rotator cuff tears or post-operative rotator cuff repair (within 12 weeks), the painful-arc phase of subacromial impingement syndrome, acromioclavicular joint separation (grade II–III), cervical disc herniation at C4–C7 levels, and acute tendinitis or bursitis flare-up in the shoulder or wrist.

Where to go next

Moves that train the same thing — and, where this one sits on a ladder, the rungs either side of it.

• Push-Ups→
• Incline Push-up→
• Knee Push-up→
• Diamond Push-up→
• Decline Push-up→
• Shoulder Tap Plank→