- Feels in
- Shoulders, triceps, upper back
- Needed
- Nothing
Step by step
- 1Start in a push-up position and walk your feet toward your hands until your hips are high.
- 2Look between your hands; your torso is almost vertical.
- 3Lower until your head is just above the floor, elbows back.
- 4Press back up until your arms are straight.
Watch for
- Hips high
- Elbows back
- Crown of the head toward the floor, not onto it
Common mistakes
- Letting your hips drop, which turns it into a regular push-up.
- Forcing it through with your neck.
Too heavy
Hands on a bench, or only the top half of the movement.
Too light
Feet on a raised surface, or a three-second lowering phase.
Injury prevention —
Do not push your head into the floor to go further; make the movement smaller if your neck or shoulder start to join in.
Frequently asked questions
Which muscles does the Pike push-up train?
Shoulders, triceps, upper back
What do you need for the Pike push-up?
Nothing
What are common mistakes in the Pike push-up?
Letting your hips drop, which turns it into a regular push-up. Forcing it through with your neck.
What if the Pike push-up is too hard?
Hands on a bench, or only the top half of the movement.
How do you make the Pike push-up harder?
Feet on a raised surface, or a three-second lowering phase.
Take this exercise further
More exercises for the same muscles
General information, not medical advice. If you have pain or an injury, discuss the exercise with your doctor or physiotherapist first.
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