PushupsDashboard
Analysis
Leaderboard
Training plans
Blog
History
Exercises
Push-up variations
Pushups
Push-up types

Pike push-up

Push-ups from a V-shape — near-vertical pressing, a stepping stone to handstand push-ups.

Execution

  1. From a quadruped position push the hips up — the body forms an inverted V.
  2. Hands shoulder-width, legs straight or slightly bent, hips high.
  3. Lower the head between the arms toward the floor — elbows track back.
  4. Press back up without dropping into a regular push-up position.

Tips

  • Make it harder: put the feet on an elevation for a near-vertical position.

From push-up to overhead press

The pike push-up is the point where the push-up family crosses over into vertical pressing. With the hips pushed up, the body forms an inverted V, the torso stands nearly vertical over the hands, and the movement largely matches a bodyweight shoulder press. It's therefore the logical stepping stone to the handstand push-up.

Unlike decline push-ups, the load here doesn't just shift a little toward the shoulder — it shifts almost completely: the front and middle deltoids take over, the triceps assist, and the pectoralis major fades into the background.

Execution

From a push-up position, push the hips up until the torso and legs form a sharp V. The hands sit about shoulder-width apart, and the head lowers between the hands toward the floor — not in front of them. Lower until the crown of the head nearly touches the floor, then press up under control. The tighter the angle between torso and legs, the more vertical the load and the harder the exercise.

Common mistakes

  • Head lowers in front of the hands. That turns it back into an angled press. The crown of the head should aim for a point just behind the hand line.
  • Too flat a V. If the angle is too open, the exercise barely differs from a decline push-up. Bring the feet closer to the hands.
  • Forcing the heels down. Tight hamstrings limit the position. The heels are allowed to lift, and the knees can stay slightly bent.

Progression

The next step is the pike push-up with elevated feet: the higher the feet, the more vertical the torso and the closer you get to the handstand push-up. Three to four sets of five to ten reps is a sensible range — the shoulder tolerates less volume here than the chest does.