Pike push-ups are a variation of traditional push-ups that preferentially target the shoulders and upper chest, while still working the triceps. 

They are performed by inverting the body by bending at the hips to mimic an overhead press.

Pike push-ups are the first exercise that must be mastered in order to perform handstand push-ups.

Muscles Worked By Pike Push-ups

Most push-up variations target the chest, shoulders and triceps. 

But, pike push-ups invert the body so that the shoulders are emphasised over chest and triceps.

Pike push-ups also build the serratus anterior and traps when the shoulders are shrugged at the top of the movement. 

How To Do Pike Push-ups:

Pike push-ups are done to mimic an overhead pressing variation of the push-up.

Thus, setting up pike push-ups properly is extremely important. 

Equipment Required For Pike Push-ups:

When performing pike push-ups without any equipment, you head makes contact with the ground before your muscles go through their full range of motion. This limits your muscle and strength building potential on a rep-by-rep basis.

Thus, to properly perform pike push-ups you’ll need to elevate your hands so that you head can travel past them at the bottom of the push-up.

The following are the best pieces of equipment that can be used to elevate your hands for pike push-ups:

1.  High parallettes

2.  Plyometric Boxes

3.  Benches

4.  Gymnastics Rings

You can also get creative and elevate your hands on bricks or chairs, but some experimentation and caution is required. 

How To Setup Pike Push-ups:

To set up for pike push-ups place your desired (or available) equipment shoulder width apart. 

If you’re not using any equipment then place your hands on the ground at about shoulder width apart. 

Starting Position Of Pike Push-ups:

1.  with straightened arms, place your hands on the ground about shoulder width apart. 

2.  Make an inverted V-shape with your body by bending at your hips. If your hamstrings are inflexible you can keep a slight bend in your knees as well.

3.  Create a straight line with your arms and torso, making sure not to bend at the shoulder joint. This is crucial as bending at the shoulder joint turns the pike push-up into a traditional push-up.

This is the starting position of pike push-ups. 

How To Initiate Pike Push-ups:

1.  With your body in the inverted V-shape, bend your elbows while keeping them at a 45 to 60 degree angle with your torso. 

Bottom Position For Pike Push-ups:

1.  Bring your forehead to the ground with your chin slightly ahead of your fingers at the bottom. This is the bottom position for pike push-upS.

2.  From here push yourself back up to the staring position while maintaining the 45-60 degree angle between your elbows and torso. 

3.  At the top, make sure to get back into the starting position with your arms and torso in one straight line – no bend in the shoulder joint. This ensures that your shoulder and triceps do most of the work instead of your chest.

Congratulations on performing your first pike push-up.

How to Make Pike Push-ups Harder:

You can make pike push-ups harder by elevating your feet above the level of your hands. This can be done by placing your feet on a chair or box. Elevating your feet above the level of your hands places more of your bodyweight on your hands thereby making the exercise harder.

How To Make Pike Push-ups Easier:

Pike Push-ups can be made easier by elevating the level of your hands above your feet. This allows your legs to carry more of your bodyweight compared to your hands, thereby making the exercise easier. 

Who Should Do Pike Push-ups:

Late beginners and early intermediates should start practising the pike push-up to progress towards the handstand push-up.

Overhead push-up variations like pike push-ups and handstand push-ups keep the shoulder joint healthy. 

Who Avoid Pike Push-ups:

Beginners who struggle to perform 15 straight push-ups might have a hard time performing pike push-ups.

Those with shoulder pain should also be vary of performing the exercise although regaining overhead pushing strength is important. 

Those with vertigo might have a hard time with the exercise as well as the inverted position during pike push-ups makes it hard to concentrate on proper form.

Variations of Pike Push-ups:

Deficit Pike Push-ups: All bodyweight overhead pushing movements must be performed on a deficit. This ensures your muscles travel through their full ranges of motion for optimal stimulation. Deficit pike push-ups require your hands to be placed on a piece of equipment that elevate your hands so that your head can pass beyond them at the bottom of the movement. 

Diamond Pike Push-ups: Diamond or Chinese Pike Push-ups work the triceps more than the shoulders. 

Alternatives To Pike Push-ups:

There are no direct bodyweight alternatives to pike push-ups, but decline push-ups are a close contender. 

Depending on the angle of elevation of the feet, decline pushups can be used to preferentially target the shoulders over the upper chest. 

But this requires high levels of feet elevation which starts turning the shoulder biased decline push-up into a wall supported handstand push-up. 

Other bodyweight alternatives to pike push-ups are:

1.  Handstand Push-ups

2.  Wall walking

3.  Reverse bear crawls

4.  Hindu/Dive Bomber Push-ups

Conclusion:

Pike push-ups are an essential calisthenics exercise especially for those progressing towards handstand push-ups.