intermediate · shoulders
Pike Push-Up
Bodyweight vertical-press pattern—bridge toward handstand push-ups.
Quick answer
From a downward-dog position, bend the elbows to lower the head toward the floor, then press back up. Keep hips high.
Pike push-ups teach overhead pressing without a rack. Elevate the feet later if you want more load. Wrists sore? Use parallettes or fists on a mat.
Form cues
- Hips high; head moves between the hands
- Elbows ~45°
- Full lockout at the top
Common mistakes
- Turning it into a regular push-up with flat hips
- Flared elbows and collapsed shoulders
- Tiny range of motion
Programming notes
3–4 × 6–12. Progress to elevated feet when ready.
bodyweight