Shoulders exercise

Pike Push Up

How to do the Pike Push Up with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Start in a plank position on the floor, with hands firmly on the floor, right under your shoulders. Press toes firmly into the floor too. Keep core tight and back flat and engage your glutes and hamstrings. Your whole body should be neutral and in a straight line. Lift hips up…
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Illustration showing the Pike Push Up
Targets

Muscles worked

Shoulders muscle Shoulders Primary
Technique

How to do the Pike Push Up

  1. 1 Start in a plank position on the floor, with hands firmly on the floor, right under your shoulders. Press toes firmly into the floor too.
  2. 2 Keep core tight and back flat and engage your glutes and hamstrings. Your whole body should be neutral and in a straight line.
  3. 3 Lift hips up and back until your body forms an inverted V shape. Keep arms and legs as straight as possible.
  4. 4 Start to bend elbows, and then lower your entire upper body toward the floor.
  5. 5 Stay there for a moment, then slowly push back up until your arms are straight and you’re in the inverted V position.