Shoulders
Pike Push-Up
3 × 6–10 · Intermediate · Bodyweight
How to do it
- From a push-up position, walk your feet in and lift your hips high into an inverted V.
- Hands shoulder-width, fingers spread.
- Bend your elbows to lower the top of your head toward the floor between your hands.
- Press back up to straight arms.
Coach tip: Elevating your feet on a step increases the load toward a true handstand push-up progression.
About this exercise
Strong, mobile shoulders press, carry and stabilise everything the upper body does. This movement builds the deltoids while teaching the shoulder blade to move well under load.
Primary muscles
Deltoids — anterior and lateral heads
Also working
Trapezius, triceps, rotator cuff
Common mistakes
- Pressing with a flared ribcage and an arched lower back
- Shrugging the weight up with the traps instead of pressing
- Letting the elbows drift far behind the body under load
Form & safety — Keep your ribs down and glutes tight as you press. Overhead positions demand mobility — earn the range of motion before loading it.
Train within your ability and stop if you feel pain. When in doubt, ask a qualified coach or physiotherapist.