Calisthenics
Beginner week

Pike push-up

  • Shoulders
  • Triceps
  • Upper chest

A push-up with your hips high, so your shoulders do most of the work.

Pike push-up: hips high in an upside-down V, then head lowered towards the floor between the hands.
Illustration wger (CC BY-SA 4.0)

How to do it

  1. Start in a push-up position, then walk your feet towards your hands and lift your hips high, like an upside-down V.
  2. Keep your arms and legs as straight as you comfortably can.
  3. Bend your elbows and lower the top of your head towards the floor between your hands.
  4. Push back up until your arms are straight.

Common mistakes

  • Hips dropping, which turns it into a normal push-up. Keep them high.
  • Lowering your face instead of the top of your head. Your head goes down in front of your hands.
  • Elbows flaring out wide. Point them back.

Easier or harder

EasierPush-up
Harder

Lower slowly, taking 3 seconds on the way down.

In the plan

Beginner
Not used
Intermediate
Beginner week