Upper bodyIntermediate
Pike push-ups
A push-up variation that shifts the load onto your shoulders instead of your chest.
- Primary muscles
- Shoulders, triceps
- Suggested target
- 3 sets × 8 reps
- Difficulty
- Intermediate
Why it helps
Push-ups build your chest and the front of your shoulders; this shifts the same effort onto the top of your shoulders — the muscles that let you reach overhead and carry weight above your head without your lower back arching to compensate.
How to do it
- 1Start in a high plank, then walk your feet toward your hands until your hips are lifted high, forming an inverted V.
- 2Keep your legs mostly straight and your hands under your shoulders.
- 3Bend your elbows to lower the top of your head toward the floor between your hands.
- 4Push back up through your hands until your arms are straight.
Beginner notes
Elevate your hands on a step or a sturdy low table instead — a shallower hip angle makes the same movement noticeably easier.
Common mistakes
- Letting the hips drop, turning it into a regular push-up.
- Flaring elbows out wide.
- Lowering the head instead of controlling it, risking a bump.
Progression
Once 3×8 feels solid, elevate your feet on a step to increase the shoulder load further.
Safety
Lower only as far as your shoulder mobility allows without pain; stop if you feel pinching in the shoulders or neck strain.