Mastering the Pike Push-Up: Proper Form and Key Advantages

Pike push-ups are one of the most useful exercises in calisthenics, yet they’re also among the most underrated and poorly executed.

In this article I’d like to go over the benefits of the exercise and the key points for doing it correctly.

Uses and benefits of pike push-ups

Pike push-ups give us a vertical pushing pattern in one of the simplest ways available in calisthenics. Other vertical-push options, such as handstand push-ups, are far more difficult.

The main muscles involved are:

• The upper portion of the chest
• The triceps
• The anterior (front) deltoid
• The upper trapezius

Because of this, pike push-ups serve as a middle ground between basic pushing movements like push-ups or dips and advanced skills like assisted or free handstand push-ups.

They’re an excellent way to start working the shoulders in a targeted manner—something that becomes crucial once you aim for an advanced level.

The catch is that you have to perform them with proper form, so let’s look at how to do them.

How to do pike push-ups

1. Start in a regular push-up position.
2. Step your feet forward in small increments, keeping your hands planted while lifting your hips. Walk in only as far as you can while keeping your legs straight. This is your starting pike position.
3. Bend your arms until your head lightly brushes the floor. Keep your neck neutral so that the crown of your head—rather than your forehead or nose—moves toward the ground.

1. Extend your arms to return to the starting position. That’s one rep.

Key points to remember:

• Aim to keep your legs straight. If mobility won’t allow it, a slight knee bend is fine.
• Let your elbows track backward as you lower; don’t flare them out to the sides.
• Stay on the balls of your feet, not with the whole sole pressed to the ground.

Pike push-up progressions for beginners and advanced athletes

• Beginners:
  • Use a partial range of motion at first.
  • Place your hands on an elevated surface to shorten the distance you have to lower.
• Advanced:
  • Elevate your feet to make the movement more vertical.
  • Use parallettes or another set of handles to increase range of motion.

If you’d like calisthenics training programs that incorporate this exercise, check out the options in Calisteniapp—especially the Handstand program, the Strength-Based Handstand program, and the Intro to Planche program.

Article by Yerai Alonso