Skip to main content
Phoenix Tracker Pro logoPhoenix Tracker Pro
strength · bodyweight

Pike Push-Up

Bodyweight overhead press — bulletproof shoulder builder.

3 × 8–12 8 minrest 60s

Start training now

Included in "Bodyweight Push Day" — 6 guided exercises with a rest timer.

Equipment
bodyweight
Rest
60s between sets
Primary muscles
shoulders
Also works
triceps, upper chest

How to do it

  1. Start in a downward-dog position with hips high and hands shoulder-width.
  2. Bend elbows to lower the crown of your head toward the floor.
  3. Press back to the start, keeping hips high.
  4. Reset and repeat.

Form cues

  • ✓Brace core
  • ✓Full range of motion
  • ✓Slow, controlled tempo

Common mistakes

  • ✗Rushing reps
  • ✗Losing tension at the top

Progressions

  • Master form → add reps → progress to harder variation

Workouts that include this

Chest, shoulders, triceps
Bodyweight Push Day
30 min · 6 exercises
Best of both — no dumbbells needed
Bodyweight + Bands Upper
35 min · 6 exercises

More muscle building exercises

Goblet Squat
3–4 × 8–12
Dumbbell Bench Press
3–4 × 8–12
One-Arm Dumbbell Row
3–4 × 8–12 per side
Romanian Deadlift
3–4 × 8–10
All muscle building exercises