← All moves

Pike Push-Up

A vertical press that builds the shoulders toward the handstand push-up.

Category: red

Levels: Beginner to Elite

How to do it

1. Hands shoulder-width, hips high so the body makes an upside-down V.
2. Bend the elbows and lower the top of your head toward the floor in front of your hands.
3. Press back up to the V. Keep the hips stacked high the whole time.

Muscles worked

Shoulders, triceps, upper chest

Easier version

Put your hands on a chair seat to reduce the load.

Harder version

Raise your feet onto a chair, then work toward wall handstand push-ups.

Common mistake

Letting the hips drop so it turns into a regular push-up.

Safety

Keep a wall or cushion within reach in case you need to bail out. Keep your neck relaxed and stop if you feel pressure or pain in your shoulders or neck.

Stop if anything hurts. This is general fitness information, not medical advice. Read the health and safety guidance before you start.

Progressions, Beginner to Elite

Choose your level for this move in the app's Settings. Pick an easier level on tired days.

1. Beginner: Incline pike push-up, hands on a chair · 6–10 reps
2. Intermediate: Pike push-up · 6–10 reps
3. Advanced: Feet-elevated pike push-up · 6–10 reps
4. Pro: Wall handstand push-up, lowering only (5 s) · 3–5 reps
5. Elite: Wall handstand push-up · 3–6 reps