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Pike Push-Up/Handstand Push-Up 7s · no sound

Pike Push-Up/Handstand Push-Up

A floor pike press from an inverted V, lowering the head toward the hands to load the shoulders like an overhead press.

Primary muscle
Front Delts
Equipment
Bodyweight
Difficulty
Advanced
Movement
Push
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How to do it

  1. Set both hands on the floor about shoulder width and lift the hips into an inverted V.
  2. Keep the legs long, heels reaching down, and the head hanging between the arms.
  3. Brace the trunk so the pike does not sag.
  4. Bend the elbows about 45 degrees from the body and lower the head toward the floor.
  5. Stop when the head is close to the hands without collapsing the shoulders.
  6. Press through the palms to straight arms and return to the pike.

Common mistakes

  • Letting the hips sag, which turns the pike into a regular push-up.
  • Flaring the elbows wide and stressing the shoulder joint.
  • Rushing the lowering phase instead of controlling both halves of the press.
  • Lifting the head and cranking the neck to look forward.

Muscles worked

Primary
Front Delts
Secondary
AbsChestTriceps

Same movement, other equipment

Behind-the-Neck Press Advanced Behind-the-Neck Press Front Delts Barbell Anti-Gravity Press Intermediate Anti-Gravity Press Front Delts Dumbbell Arnold Press Intermediate Arnold Press Front Delts Dumbbell Barbell Overhead Press Intermediate Barbell Overhead Press Front Delts Barbell

Plans that include the Pike Push-Up/Handstand Push-Up

Advanced Calisthenics Strength
Advanced Calisthenics Strength
Days a week
4× a week
Session
~40 min
Level
Advanced
Equipment
No equipment

Similar exercises

Arm Circles (Front & Back) Beginner Arm Circles (Front & Back) Front Delts Bodyweight Broomstick Pass-Throughs Beginner Broomstick Pass-Throughs Front Delts Bodyweight Jumping Jack Beginner Jumping Jack Front Delts Bodyweight Prone Y-T Raises Intermediate Prone Y-T Raises Front Delts Bodyweight Shadow Boxing Beginner Shadow Boxing Front Delts Bodyweight

Good to know

What muscles does the Pike Push-Up/Handstand Push-Up work?
Mainly the front delts. It also works the abs, chest and triceps.
What equipment do you need for the Pike Push-Up/Handstand Push-Up?
None. It is a bodyweight exercise.
Is the Pike Push-Up/Handstand Push-Up good for beginners?
GymVim rates it advanced. For a beginner-rated exercise on the same muscle and movement, see the Band Overhead Press.

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