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Pike Push Up Progressions

Muscles worked

  • Front Shoulder
  • Tricep
  • Upper Chest
  • Serratus
  • Side Shoulder

Form Cues

  • Start in the plank and walk your feet forward to a pike position

  • Protract the shoulders

  • Lean forward as you bend your arms to touch youe head to the floor

  • Bring the head in front of the hands, forming a equilateral triangle between hands and head

  • Keep the core tight and glutes+abs engages

  • Move slowly with control, especially during the eccentric

  • Completely open the shoulders at the top

Progressions

  1. 01

    Pike Stand

    • Place hands on the ground, shoulder-width apart

    • Walk feet in, forming an inverted V-shape

    • Keep arms and legs as straight as possible

    • Push shoulders away from ears

    • Engage core for stability

    • Hold this position, focusing on balance and strength

  2. 02

    Elevated Pike Stand

    • Place hands on the ground, shoulder-width apart

    • Put feet on an elevated surface, such as a bench or a box that is between shoulder and hip height

    • Keep arms and legs as straight as possible

    • Push shoulders away from ears

    • Engage core for stability

    • Hold this position, focusing on balance and strength

  3. 03

    L-Pike Stand

    • Place hands on the ground, shoulder-width apart

    • Lift legs to form an L-shape with your body

    • Keep arms straight and engage shoulders

    • Maintain a 90-degree angle at hips

    • Focus on core and hip flexor engagement

    • Hold this position steady

  4. 04

    Kneeling Pike Push Ups

    • Start in a kneeling position, hands on the floor

    • Walk hands forward to form a pike position

    • Bend elbows, lowering head towards floor

    • Aim to touch forehead in front of fingers, forming a triangle

    • Push back up to starting position

    • Keep core engaged throughout

    • Maintain pike angle in hips

  5. 05

    Pike Push Ups

    • Start in a pike position, hands on floor

    • Lower head towards floor, bending elbows

    • Aim forehead in front of fingers, forming triangle

    • Push back up to starting position

    • Keep legs as straight as possible

    • Engage core throughout movement

    • Maintain consistent pike angle

  6. 06

    Feet-Elevated Pike Push Ups

    • Place feet on an elevated surface

    • Position hands on floor, shoulder-width apart

    • Lower head towards floor, bending elbows

    • Aim forehead in front of fingers, creating triangle

    • Push back up to starting position

    • Maintain straight legs and engaged core

    • Focus on full range of motion

  7. 07

    Declined Pike Push Ups

    • Place hands on an elevated surface, such as parallettes or books

    • Lower head towards floor, bending elbows

    • Aim forehead in front of fingers, creating a triangle

    • Push back up to starting position

    • Maintain straight legs and engaged core

    • Focus on controlled movement

  8. 08

    Declined & Elevated Pike Push Ups

    • Place feet on an elevated surface and hands on parallettes or books

    • Form a pike position with your body

    • Lower head between hands, bending elbows

    • Aim forehead beyond fingers, creating a triangle

    • Push back up to starting position

    • Utilize full range of motion

    • Maintain pike angle throughout movement

Common mistakes

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