Reps Only exercise

Pike Push-up form, muscles worked, and workout tracking

The pike push-up is a bodyweight pressing exercise performed in an inverted V position with hips high, shifting the load onto the anterior deltoids and triceps rather than the chest. Lifters use it as the foundational progression toward handstand push-ups and as an equipment-free substitute for overhead pressing, building vertical pushing strength and shoulder stability anywhere.

Pike Push-up illustration

How to do Pike Push-up

  1. 1Start in a push-up position, then walk your feet toward your hands and lift your hips until your body forms an inverted V.
  2. 2Place your hands shoulder-width apart with fingers spread, and keep your head between your arms looking back at your feet.
  3. 3Inhale as you bend your elbows and lower the crown of your head toward the floor just ahead of your hands.
  4. 4Keep your hips high and heels pressing back; do not let the movement flatten into a standard push-up.
  5. 5Exhale as you press back to straight arms, maintaining the pike shape throughout the set.

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Track Pike Push-up in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.