Shoulders · Bodyweight

Pike Push-Up

Intermediate

Bodyweight overhead press — hips piked high so the torso is near-vertical. The pike position shifts the load to the anterior deltoids, making it a shoulder-dominant pressing movement.

Start Pose

Start in a downward dog position — hips high, hands and feet on floor

Body forms an inverted V, arms fully extended

Head between the arms, core braced

Finish Pose

Lower the top of your head toward the floor

Elbows flare slightly outward

Press back up to full extension

Training Cues

✓The steeper the pike, the more shoulder emphasis — keep hips high

✓Lower the head straight down — not forward

✓Press through the shoulders, not the chest

Watch For This

Hips too low — turns it into a standard push-up

Head drifting forward instead of straight down

Collapsing the pike position during the descent

💪 Primary Muscles

● PRIMARY

1/3

Front Deltoid

Swipe to explore

Primary

Anterior Deltoid

Secondary

Triceps BrachiiUpper Pectoralis Major

Stabilizers

Core

Pro Tip

Pike push-ups are the best bodyweight shoulder builder. Elevate the feet on a bench to increase the load as you get stronger — this transitions toward handstand push-ups.

BLCPA Coach

Your plan. Explained.

I'm your BLCPA Coach. I already have the context behind your current plan and progress. Ask me why something was programmed, what changed, or what your data means.

Quick questions