Mastering Pike Pushups: A Complete Guide to Building Shoulder Strength and Upper Body Power

If you're on a mission to build serious upper body strength without stepping foot in a gym, look no further than pike pushups. These powerful bodyweight exercises are not only excellent for developing shoulder and triceps strength but also act as a stepping stone to mastering the handstand pushup. Whether you're a fitness newbie or a seasoned athlete, incorporating pike pushups into your routine can take your bodyweight training to the next level.

In this blog, we'll explore everything you need to know about pike pushups—from proper form and technique to benefits, variations, and common mistakes to avoid.

What Are Pike Pushups?

Pike pushups are a bodyweight exercise that primarily targets the shoulders (deltoids), triceps, and upper chest. They mimic the mechanics of an overhead press but are performed using only your body weight, making them a fantastic substitute for weights and gym equipment.

Unlike regular pushups that target the chest and arms, pike pushups require your body to be in a pike position—hips elevated high, with your head pointing toward the ground. This angle shifts the focus to the shoulders, mimicking an inverted press.

How to Perform Pike Pushups Correctly

Step-by-Step Instructions:

1. Start in a Downward Dog Position: Begin on all fours, with your hands shoulder-width apart and feet hip-width apart. Lift your hips toward the ceiling to form an inverted “V” shape.

2. Engage Your Core: Keep your abs tight to stabilize your body and protect your lower back.

3. Bend the Elbows: Lower your upper body by bending your elbows and bringing your head down toward the floor. Try to keep your elbows at a 45-degree angle rather than flaring out to the sides.

4. Push Back Up: Once your head is just above the ground, push through your palms and straighten your arms to return to the starting position.

5. Repeat: Aim for 8–12 reps per set depending on your strength level.

Muscles Worked by Pike Pushups

Pike pushups may look simple, but they engage multiple muscle groups:

• Deltoids (Shoulders) – Primary target

• Triceps – Assist in pushing motion

• Upper Chest – Stabilizes the upper body

• Core Muscles – Help maintain the pike position and balance

• Trapezius and Upper Back – Provide support during motion

Benefits of Pike Pushups

1. Builds Shoulder Strength

Pike pushups place intense focus on the shoulders, making them perfect for building size and power in the deltoids.

2. No Equipment Needed

All you need is your body weight and a flat surface. Perfect for home workouts or when you’re traveling.

3. Progression Toward Handstand Pushups

Pike pushups are a critical step in the progression to more advanced moves like wall-supported and freestanding handstand pushups.

4. Improves Body Control and Balance

Because of the unique angle and need for stability, pike pushups improve your proprioception and balance.

5. Increases Overhead Pushing Strength

If you’re an athlete or someone who trains with overhead presses, pike pushups can enhance your overhead strength and mobility.

Pike Pushup Variations

Want to spice things up or challenge yourself further? Try these variations:

1. Elevated Pike Pushups

Place your feet on an elevated surface like a bench or a chair to increase the difficulty and simulate a deeper push.

2. Deep Pike Pushups

Use pushup handles or yoga blocks under your hands to increase the range of motion and stretch.

3. Archer Pike Pushups

Shift your weight from side to side, performing a deeper pushup on one arm at a time. This adds a unilateral challenge.

4. Wall-Assisted Handstand Pushups

Once you’ve mastered elevated pike pushups, this is your next step toward full handstand pushups.

Common Mistakes to Avoid

❌ Not Keeping the Hips Elevated

Dropping your hips turns the movement into a standard pushup and removes the focus from your shoulders.

❌ Elbows Flaring Too Wide

Keep elbows at about a 45-degree angle to prevent shoulder strain and maintain proper alignment.

❌ Poor Head Positioning

Your head should move in a straight line down toward the ground—not forward. Think “head between the hands.”

❌ Rushing the Reps

Controlled movement is key. Fast, sloppy reps reduce the effectiveness and increase the risk of injury.

How to Add Pike Pushups to Your Workout Routine

Here’s how you can incorporate pike pushups based on your current fitness level:

Beginner:

• 3 sets of 6–8 reps

• Rest 60–90 seconds between sets

Intermediate:

• 4 sets of 8–12 reps

• Rest 45–60 seconds between sets

• Include elevated pike pushups

Advanced:

• 5 sets of 10–15 reps

• Superset with regular pushups or shoulder exercises

• Progress to handstand pushups

Pro Tip: Pair pike pushups with other bodyweight exercises like planks, pushups, and dips for a full upper body burn.

Final Thoughts

Pike pushups are a hidden gem in the world of bodyweight training. They build powerful shoulders, improve stability, and set the foundation for advanced calisthenics movements. The best part? You can do them anywhere, with zero equipment.

Whether you’re chasing aesthetics, functional strength, or just want a new challenge, adding pike pushups to your workout arsenal is a smart move. Stick with it, focus on form, and you’ll be pressing your way to new levels of strength in no time.