Shoulders
Pike Push-upsTekan Tubi Pike
A push-up with your hips high, which turns it into an overhead press for your shoulders with no equipment.
How to do it
Setup. Start in a push-up, then walk your feet in so your hips point up and your body makes an upside-down V.
- Bend your elbows and lower the top of your head towards the floor between your hands.
- Keep your hips high.
- Press back up until your arms are straight.
Most common mistake
Letting it turn into a normal push-up by dropping your hips.
Coach's tip
Put your feet on a step to make it harder.
Sets and reps by level
| Level | Sets | Reps | Rest |
|---|---|---|---|
| Beginner | 3 sets | 6-8 reps | 60s |
| Intermediate | 3 sets | 8-12 reps | 60s |
| Advanced | 4 sets | 12-15 reps | 60s |
Stop if you feel sharp or joint pain. Mild muscle burning is normal; pain is not.
Get it in a plan
FitAI Coach places pike push-ups on the right days with the right volume for your level.
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