How to do the pike push up? The Ultimate Guide!

Want to strengthen your shoulders and upper body? Visit pike push up is the bodybuilding exercise for you! 

This bodyweight exercise targets the shoulders and triceps. Perfect for progressing to the handstand push-up, it also boosts strength and stability. 

So ready to succeed with the pike push up? We'll show you how to master it and get the most out of it 🔥

Pike push up starting position

Find the right posture

To get off to a good start pike push upPlace yourself in the head-down dog position: hands on the ground, shoulder-width apart, arms outstretched and elbows pointing slightly backwards.

Keep your legs straight, feet together and hips raised to form an inverted "V". Point your fingers slightly forward for stability and to prevent your elbows from spreading. This posture will enable you to target your shoulders effectively and protect your joints.

Why is alignment so important?

Alignment is crucial: keep your head upright, gaze between your hands or slightly ahead to avoid touching the ground and remain stable. Engage your abs, too, to maintain a solid posture.

By following these tips, you'll fully engage your shoulders and triceps, making each repetition more effective.

We also recommend that you perform them on parallettes to increase range of motion, reduce pressure on the wrists and improve stability during execution.

Eccentric phase of the Pike push up

Controlled descent

During the descent (eccentric phase), total control! Slowly bend your elbows, bringing your head and shoulders forward and down, without breaking your neck. Keep your spine aligned and descend 2 to 3 seconds to maximize tension on shoulders and triceps.

Never let your elbows spread: they should remain slightly turned back. Remember also to lower your shoulder blades slightly and maintain a stable head-elbow-hand triangle. Finally, breathe in during the descent to stabilize your torso and maintain your strength.

Push phase

Perform the pike push up

When pushing, maintain the same control as when descending. From the lowest point, push off by extending your elbows, without letting them go outwards. Depress your shoulder blades and keep your arms vertical.

Engage your core and extend your legs to remain stable, with a flat back and high hips. This alignment guarantees optimal work of the shoulders and triceps with each repetition.

Conclusion

The pike push-up is a complete exercise that targets the shoulders and triceps. To get the most out of it, make sure your posture is perfect: hands well placed, elbows vertical, hips up and a straight line from head to heels. Control your descent by inhaling slowly, then exhale as you push to maximize your strength and stability.

As well as strengthening your muscles, these push-ups improve your balance and posture, and prepare your body for advanced movements such as the handstand push-up.

So don't wait any longer: apply my advice, progress at your own pace and enjoy the benefits of this exercise 💪

I hope you enjoyed this article.

Don't hesitate to comment if you do.

See you soon.

Eric Flag