Bodyweight Strength · Bodyweight — Strength
Pike Push-Up
Shoulders, triceps, overhead pressing strength
Minimum Effective Dose
1 min
The shortest time that still creates real, measurable change. Hit the dose and the benefit starts. Everything after is bonus.
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
Hips high. Head touches floor.
V-shape body. Elbows stay tucked, forearms vertical. Head goes forward past the hands, not straight down between them. When you can't clear your head, rest in pike.
- 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
Easier
Shallower pike angle.
Feet closer to hands. Less shoulder load.
Harder
Feet elevated pike.
Feet on a chair. Steeper angle, more overhead press demand.
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Baseline 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.
Launching May 2026 · Free to try
