How to do the Pike Push-Up
Step by step
- Start in a push-up position, then walk your feet in and lift your hips into an upside-down V.
- Set your hands slightly wider than shoulders with your head pointing toward the floor.
- Keep your hips high so the work stays on your shoulders.
- Bend your elbows to lower the top of your head toward the floor between your hands.
- Press back up to straight arms, keeping your hips high throughout.
The thing people get wrong
The higher you pike your hips, the more this targets your shoulders. Lower your head gently - do not crash it into the floor.
Coaching cue
Keep your elbows tracking forward rather than flaring straight out to the sides.
Stay safe
Never let your bodyweight rest on your head; stop the rep short if your neck feels strained.
Make it easier or harder
- Easier: Put your hands on a bench or sturdy chair to take load off your shoulders.
- Harder: Put your feet up on a bench or step to shift more weight onto your shoulders.
Muscles worked
- Primary: Front delts, Triceps
- Secondary: Side delts
What to do instead
Same job, different movement — useful if you don't have the equipment or it doesn't feel right today.
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.