Calisthenics
Front delts
Triceps
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Calisthenics
Pike Push-up
A push-up performed with hips high in an inverted V, shifting the load onto the shoulders. The classic bodyweight bridge toward overhead pressing strength.
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Suggested use
Sets
3
Reps
6-12
Rest
1m 30s
Calisthenics
Intermediate
Strength
Hypertrophy
Push
Muscles worked
Primary
Front delts
Triceps
Secondary
Upper chest
Traps
Serratus anterior
Equipment
No equipment needed - just your body.
How to do it
- Start in a push-up position, then walk your feet toward your hands and lift your hips high.
- Form an inverted V with your arms and back in one line and heels pressing down.
- Bend your elbows to lower the crown of your head toward the floor between your hands.
- Keep your elbows tracking back rather than flaring wide.
- Stop just before your head touches, then press back up to the start.
- Keep your hips high the entire set — the movement stays over the shoulders.
Common mistakes
- Letting the hips drop so it becomes a regular push-up.
- Bending at the head and neck instead of lowering the whole shoulder girdle.
- Flaring the elbows out wide under fatigue.
- Rushing the descent and bumping the head on the floor.
Safety first
- Place a folded towel or mat under your head area as a depth cushion.
- Elevate your hands on a step if full range is too intense at first.
- Move to this only when standard push-ups feel strong and controlled.
Who should avoid or modify
- Recent shoulder, neck or wrist injury or surgery — consult a licensed clinician first.
- Conditions aggravated by head-below-heart positions, such as uncontrolled blood pressure or glaucoma — check with your clinician.
Breathing and tempo
Breathing: Inhale on the way down, exhale as you press back to the V.
Tempo: 2-1-1 — two seconds down, brief pause above the floor, press up in one.
Progressions
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