Shoulders · Bodyweight
Pike Push-up
How to do the pike push-up, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Vertical Press
- Mechanic
- Compound
How to do it
Start in a downward dog position with hips high and hands shoulder-width apart. Lower your head toward the ground by bending your elbows, then press back up, focusing on your shoulders.
- 1Your shoulders and triceps should be doing most of the work
- 2Keep your hips high and your core tight as you lower your head toward the ground
- 3Feel the weight over your hands and press through your palms back to the start
Common mistakes
- Avoid flaring your elbows out to the sides
- Don't let your shoulders collapse or your head hang
- Keep your hips from sagging, maintain the inverted V shape
Muscles worked
The pike push-up mainly works the front delts, triceps, and side delts, with the forearms, upper chest, upper traps, and upper abs assisting.
- Front DeltsPrimary
- TricepsPrimary
- Side DeltsPrimary
- ForearmsSupport
- Upper ChestSupport
- Upper TrapsSupport
- Upper AbsSupport
- Lower TrapsMinor
- Lower AbsMinor
Kovo programs the pike push-up for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed April 2026.