FITBODY Exercise Library · Shoulders
Pike Pushup | Shoulder Pushups Exercise
The pike push up lifts your hips into an inverted V so the load shifts off your chest and onto your shoulders, a bodyweight press that builds real deltoid strength and works as a stepping stone toward a handstand push up.
How to Do the Pike Push Up
Some women find their hamstring flexibility limits how high they can lift their hips, more than shoulder strength does. Work on that mobility over time rather than forcing the position, and never let your head bear real weight at the bottom, it should barely graze the floor, if at all.
What Muscles Does the Pike Push Up Work?
Pike push ups are one of the more direct bodyweight ways to load the deltoids, hitting the anterior, lateral, and posterior heads more than a traditional push up does. For a closer look at how this muscle is built, see this deltoid anatomy overview. Building shoulder strength this way fits well into a broader strength training routine for women over 40.
See the full muscle breakdown
- Anterior deltoid: the front of the shoulder, emphasized as you lower your head toward the floor.
- Lateral and posterior deltoid: take over more as you press back up, stabilizing the shoulder joint through the return.
- Pectoralis major: assists secondarily, though less than in a standard push up given the vertical body position.
- Triceps brachii: extends the elbow through the pressing phase.
- Core: your abdominals and hip flexors work isometrically to hold the V position and keep your hips from sagging.
Sets and Reps
| Goal | Sets | Reps |
|---|---|---|
| Strength and definition | 3 to 4 | 6 to 10 |
| Endurance | 2 to 3 | 10 to 15 |
| Beginner (modified) | 2 to 3 | 6 to 8 |
Rest 45 to 60 seconds between sets. Pike push ups pair well on an upper body or shoulder focused day, done before your more isolated shoulder work.
Variations and Modifications
Elevated Feet Pike Push Up
Place your hands on the floor and your feet on an aerobic step or bench a few inches off the ground. This takes some load out of the arms and lets your legs assist more, a good entry point if the full version feels like too much.
Bent-Knee Pike Push Up
Bend your knees slightly to shorten the lever arm and make the position easier to hold while you build shoulder strength.
Ball or Bench Elevated Pike Push Up
Once the standard version feels manageable, elevate your feet on a stability ball or bench. This shifts even more load onto the shoulders and adds an instability challenge that recruits your stabilizing muscles further.
Pike push ups pair well with my hand release push up for a complete pushing day, or browse the rest of my exercise library.
Common Mistakes to Avoid
- Letting your hips drop. If your hips sag, the exercise shifts toward a standard push up and the shoulders lose most of the emphasis. Keep the V shape tall throughout.
- Rounding or arching the back. Keep your spine in a neutral line from your hips to your head rather than letting your back sag or round under load.
- Forcing your head into the floor. There should be little to no real pressure through your head or neck. Stop the descent at a comfortable stretch rather than driving your head down.
- Letting your shoulders creep forward over your hands. Keep your shoulders stacked back over your wrists so the load stays on the shoulders rather than turning into an incline push up.
Pike Push Up FAQs
What muscles do pike push ups work?
Pike push ups are built around the deltoids, hitting the anterior, lateral, and posterior heads more directly than a standard push up because of the vertical body position. Your pectoralis major and triceps brachii assist as secondary movers through the pressing phase, and your core works hard isometrically to keep your hips lifted and your spine in a neutral line. Because the hips are elevated well above the shoulders, more of your body weight transfers through the arms and shoulders than in a flat push up. This makes pike push ups one of the more efficient bodyweight options for building real shoulder strength. In my coaching I use them as a bridge between standard push ups and more advanced pressing work.
What is the difference between a pike push up and a regular push up?
A regular push up keeps your body in a straight line from your head to your heels or knees, which distributes the work fairly evenly across your chest, shoulders, and triceps. A pike push up lifts your hips high into an inverted V, which shifts the majority of the load onto your shoulders and reduces how much your chest contributes. Your hands and feet are also typically closer together in the pike version. Both are worth including in a well rounded upper body routine, since they train pressing strength from two different angles.
Why can’t I get my hips very high in the pike position?
For most women, this comes down to hamstring flexibility rather than shoulder strength. Getting your hips high into a tall V requires your hamstrings to allow your hips to fold while your legs stay fairly straight, and tight hamstrings will limit that range before your shoulders are ever challenged. Working on hamstring mobility separately, alongside practicing the pike position itself, will gradually open up more range. In the meantime, work within whatever height you can comfortably reach rather than forcing the position.
Are pike push ups a good progression toward a handstand push up?
Yes, pike push ups are one of the more common stepping stones toward a handstand push up, since both movements ask your shoulders to press your body weight in a vertical line. Elevating your feet on a bench or stability ball, as described in the variations above, gradually increases how vertical your body position becomes and how much of your weight transfers to your shoulders. Progressing through those variations before attempting a wall supported or freestanding handstand push up builds the specific shoulder strength and comfort with the position you will need. This is a patient way to work toward that skill rather than jumping straight to it.
How many sets and reps of pike push ups should I do?
For strength and definition, aim for three to four sets of six to ten reps. If you are building muscular endurance, two to three sets of ten to fifteen reps works well, and if you are just learning the movement, two to three sets of six to eight reps with one of the easier variations is a reasonable starting point. Rest 45 to 60 seconds between sets. Pike push ups fit well on an upper body or shoulder focused day, done before more isolated shoulder work like lateral raises.
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I’m Julie Lohre, an IFBB Fitness Pro and certified personal trainer and nutrition specialist. For more than 20 years I have helped women over 40 get stronger, leaner, and more confident through personalized online coaching built around their real lives.