Pike Push-Up

The Pike Push-Up is an advanced bodyweight upper body exercise that emphasizes shoulder strength and power through a modified push-up position and vertical pressing angle. This challenging movement is ideal for advanced fitness enthusiasts and athletes seeking improved shoulder development and pressing strength without external loading. The pike position shifts mechanical demand toward the deltoids and away from the chest compared to traditional push-ups.

NASM’s evidence-based approach emphasizes functional upper body training for developing balanced strength. The pike push-up improves shoulder strength, develops pressing power, and translates to improved overhead pushing capability and athletic performance.

How to Perform a Pike Push-Up

Step 1: Setup

Start in a downward dog yoga position with hands slightly wider than shoulder-width apart and your body forming an inverted V-shape.

Step 2: Brace/Position

Engage your core and prepare for vertical pressing movement. Keep your head neutral and focus forward to maintain proper spinal alignment.

Step 3: Execute/Drive

Lower your head toward the floor by bending your elbows, descending until your head nearly touches the floor. Keep your elbows at approximately 45 degrees from your body.

Step 4: Return/Descent

Press your body upward by extending your elbows, returning to the pike position. Avoid locking out your elbows at the top to maintain continuous tension in the deltoids.

Muscles Worked

Primary Muscles:

• Anterior Deltoid -- primary mover for vertical pressing in pike position
• Pectoralis Major -- assists in pressing motion and shoulder movement

Secondary Muscles:

• Triceps Brachii
• Serratus Anterior
• Core Stabilizers

Common Mistakes

• Allowing hips to sag, which reduces shoulder demand and shifts emphasis to chest
• Jerky movements or excessive momentum, which compromises form and control
• Elbows flaring too wide, which increases shoulder stress and reduces effectiveness
• Moving too quickly without controlling both concentric and eccentric phases
• Not maintaining adequate pike position depth and angle

Pike Push-Up Variations

• Push-Up
• Decline Push-Up
• Archer Push-Up

As part of NASM’s evidence-based approach to movement and strength training, the barbell deadlift reinforces proper movement mechanics essential to long-term performance and injury prevention. NASM-certified personal trainers use the Optimum Performance Training (OPT) model to integrate exercises like the barbell deadlift into individualized programs based on each client’s assessment results.

Ready to make fitness Your Career?

Learn More