Welcome to another edition from DLPMOVEMENT, last week we get to know what Calisthenics (bodyweight training) is all about and how you can train with the Push Exercise i.e The Regular Push up. So today we will be progressing to another great exercise in the category of the push program THE PIKE PUSHUP.


I have to say the Pike Push-Up is one of my favorite bodyweight training exercises! Not only is it great for building rock hard shoulders, but it’s going to be your “go to” exercise while working your way up to the Advance Moves/Skills like the Handstand Push-Up, Tiger Bend and lots more…

Make sure to check out the video tutorial below for step-by-step instructions for executing the perfect Pike Push-Up: 

Pike Pushup is a great way to work your upper body muscles, especially your deltoids and triceps in the upper shoulders arms, and a bit of the core muscles.

Before you attempt to do the pike push up


Warm up with some arm swings and gentle cardio, warm up your muscles before attempting a pike press. It will increase blood flow to your connective tissues and increase your range of motion. It will also reduce your potential risk of injury.

watch some warm up exercise in this video : “”&HYPERLINK “”t=108s

How to do the Pike Pushup


Stay in a pushup position on the floor. Your arms should be straight and your hands should be shoulder-width apart.


Now lift up your hips so that your body forms an upside down V. Your legs and arms should stay as straight as possible.


Bend your elbows and lower your upper body until the top of your head nearly touches the floor.


watch this video on how to do a pike push

Pause, and then push yourself back up until your arms are straight. if this is too difficult, you can bend your legs to make it easier or by widing it slightly.

The higher your hips are, the more weight will go through your shoulders. And if its too easy , perform elavated pike pushup by putting your legs on a high surface or object. like the picture below !


Elbow Position

Pike Pushup Elbows Don’t flare your elbows out to the sides

Elbows should stay in line with your hands throughout the movement, don’t flare them out. This will focus on your triceps, as well as keeping your shoulder joint stable.


Full Range of Motion

Full range of motion is all the way down until your head almost touches the floor, and all the way up. Keep Your Upper Body Straight You should be able to draw a straight line between your hip, shoulder and ear throughout the movement.


Breathe in during the eccentric phase (lowering yourself), breathe out during the concentric phase (pushing yourself back up).

Try to breathe through your stomach rather than the chest to get more strength from your abdominal muscles.


Hand Position

Moving your hands closer together will increase the difficulty a lot, by putting more emphasis on the triceps.

Make sure you’re comfortable with close hand decline push-ups before attempting this one.

I hope you learn something new guys, if you still find it difficult to get this move feel free to chat message me on facebook :


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