Bodyweight Strength · Bodyweight — Strength
Pike Push-Up
Shoulders, triceps, overhead pressing strength
Minimum Effective Dose
35s
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 track back, not out.
- Start in a push-up position, then walk your feet toward your hands
- Create a V-shape with hips high in the air
- Lower your head toward the floor by bending your elbows
- Press back up. When you can't clear your head, rest in pike position
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.