Exercise library
Shoulders
Pike Push-Up
No equipment needed
- Primary muscle
- Shoulders
- Also works
- Triceps
- Equipment
- Bodyweight
- Movement pattern
- Horizontal push
- Role in a program
- Primary
How to do it
Start in a downward-dog position with hips high and hands shoulder-width apart. Lower the top of your head toward the floor by bending the elbows, then press back up. The inverted angle shifts load onto the shoulders and builds toward the handstand push-up.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the shoulders — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.
- Handstand Push-UpBodyweightHorizontal push
- Bent-Over Dumbbell Rear Delt FlyeDumbbellHorizontal push
- Cable Rear Delt FlyeCableHorizontal push
- Seated Dumbbell Rear Delt FlyeDumbbellHorizontal push
- Arnold PressDumbbellVertical push
- Band Front RaiseBandVertical push
No-equipment alternatives
Training at home or on the road — bodyweight options for the shoulders: