Pike Push-up
A push-up with your hips raised in an upside-down V. The best no-equipment shoulder exercise. Try it once regular push-ups feel comfortable.
⏳ Trainer review pending — follow carefully and ask a trainer if you are unsure.
🖼️ Step-by-step pictures coming soon
How to do it
- Start in a push-up position, then walk your feet a little towards your hands and lift your hips so your body forms an upside-down V.
- Hands a little wider than your shoulders, eyes looking towards your feet.
- Bend your elbows and slowly lower your head towards the floor between your hands.
- Push the floor away to straighten your arms and come back up.
Breathing: Breathe in as you lower, breathe out as you push up.
How much to start with: 2–3 sets × 5–10 reps (stop when your form starts to break)
❌ Common mistakes
- Letting your hips drop — then it becomes a regular push-up.
- Flaring your elbows straight out.
- Bumping your head hard on the floor.
⚠️ Safety
- Put a folded towel or cushion under your head.
- Don't do this if you have high blood pressure, an eye condition such as glaucoma, or feel dizzy with your head down.