Pike Push-Up
Shoulders, triceps, overhead pressing strength
Why it works
The pike push-up is the bridge between a regular push-up and a handstand push-up. By elevating your hips into a V-shape, the load shifts onto the shoulders.
How to do it
- Start in a downward dog with hips high, hands and feet on the floor in a V-shape
- Bend your elbows and lower your forehead toward the floor in front of your hands. Keep your forearms vertical
- Press back up. When you can't clear your head, rest in pike position
- V-shape body throughout
Variants
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Common questions
How long should I do Pike Push-Up?
The minimum effective dose for Pike Push-Up is 45s. That is the shortest time that still creates a real, measurable change. Hit the dose and the benefit starts; everything after it is a bonus, not a requirement.
What does Pike Push-Up target?
It targets shoulders, triceps, overhead pressing strength. Done daily at its 45s dose, it keeps that range and strength available rather than letting it fade between sessions.
Is Pike Push-Up worth doing if I only have a minute?
Yes. 45s is the whole point. BaselineBody is built on the minimum effective dose, the smallest amount of bodyweight strength work that still moves the needle, so short sessions done daily compound into real change.
How do I make Pike Push-Up easier or harder?
To scale it down: Shallower pike angle. To make it harder: Feet elevated pike.
BaselineBody builds this into your session automatically.
The system decides what you need, sequences the exercises, and runs the timers. All you do is press start.
Free to try
