Pike Push-Up

PushBW

A push-up performed with the hips piked high, shifting the pressing angle closer to vertical and building the strength foundation for handstand push-ups without the balance demand of an inversion.

Demo: Gymnastics coaching demo

Sets

3

Reps

8-15

Rest

1 min

Contraindications

None significant — one of the safest entry points to vertical pressing.

Setup

Start in a downward-dog-like pike position, hands and feet on the floor, hips lifted high.

Execution

  1. 1Lower the head toward the floor between the hands, bending the elbows
  2. 2Keep the hips high throughout, maintaining the pike angle
  3. 3Press back up to the starting pike position
  4. 4Keep the core engaged to prevent the hips from dropping

Key cues

  • Keep the hips high the whole rep
  • Elbows track forward, not flared
  • Head travels toward a point just in front of the hands
  • Press through the whole hand

Common faults

  • Letting the hips drop, turning it into a regular push-up
  • Flaring elbows
  • Insufficient range of motion
  • Rushing the descent

Tweaks

  • Elevate the feet for a steeper pike angle (elevated pike push-up)
  • Add a pause at the bottom
  • Progress toward wall handstand hold and HSPU

Regressions

Feet-Elevated Push-UpStandard Push-Up

Progressions

Elevated Pike Push-UpWall Handstand Hold

Muscles

Primary: Anterior Deltoid, Triceps Brachii, Upper Traps

Secondary: Core

Sources

Attribution: Gymnastics strength canon