When it comes to bodyweight exercises that build serious upper-body strength, pike pushups deserve a top spot. Often overlooked in favor of regular pushups or overhead presses, pike pushups are a game-changer for targeting the shoulders, triceps, and upper chest—no gym required!
What Are Pike Pushups?
Pike pushups are a variation of the traditional pushup, but with your hips elevated in the air, forming an inverted V-shape with your body. This position shifts more of your bodyweight onto your shoulders and upper chest, making it one of the best exercises to simulate a vertical press motion.
How to Do Pike Pushups Correctly
Step-by-Step Guide:
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Start in a Downward Dog Position – Hands and feet on the floor, hips raised, and back straight.
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Position Your Hands – Keep them shoulder-width apart, fingers spread for stability.
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Lower Your Head – Bend your elbows and aim to bring the top of your head toward the floor.
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Push Back Up – Once your head nearly touches the ground, push through your hands to return to the start.
Pro Tips:
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Keep your core tight and legs straight throughout the movement.
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Try not to flare your elbows too wide—keep them at a 45-degree angle for shoulder safety.
Benefits of Pike Pushups
✅ Shoulder Strength: Targets the deltoids more than regular pushups.
✅ Triceps Activation: Works your triceps harder due to the angle of your arms.
✅ Core Engagement: Keeps your abs tight to stabilize your elevated hips.
✅ Progression Toward Handstand Pushups: A great stepping stone for more advanced calisthenics.
Variations to Level Up
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Elevated Pike Pushups: Place your feet on a box or bench for increased difficulty.
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Wall Pike Pushups: Add wall support to simulate handstand pushups.
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Pseudo Planche Pike Pushups: Move your hands closer to your hips to shift more weight onto your arms.
Common Mistakes to Avoid
❌ Letting your elbows flare out too wide.
❌ Dropping your hips too low (loses shoulder activation).
❌ Rushing the movement—form matters more than speed.
Incorporating Pike Pushups Into Your Routine
Start with 3 sets of 6–10 reps, depending on your fitness level. Combine them with pushups, planks, and pull exercises for a balanced upper-body workout.
Final Thoughts
Pike pushups are a powerful tool in your bodyweight training arsenal. Whether you’re working out at home or looking to improve shoulder strength for handstands or athletic performance, this move delivers serious results. Add them to your routine and watch your upper body strength soar—no equipment needed.
