SHOULDERS · COMPOUND
Pike Push-Up
A bodyweight pressing progression that shifts more load toward the shoulders.
Primary musclesShoulders
Secondary musclesTriceps, Upper chest, Core
EquipmentBodyweight
DifficultyIntermediate · Vertical Push
How to perform
- Start with hips raised and hands planted.
- Bend the elbows and lower the head toward the floor.
- Press through the hands to return.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the shoulders as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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