Overhead Press (Barbell)
Same movement pattern
Pike push-up
The pike push-up is a bodyweight press with your hips high in an upside-down V. The steep body angle moves the work from the chest to the shoulders and triceps, so it trains an overhead press with no equipment.
- Intermediate
- Compound
- No equipment
- shoulders
- triceps
Left: start position. Right: end position. Orange: the muscles that work.
How to do the pike push-up
- Start in a push-up position with your hands a little wider than your shoulders.
- Walk your feet toward your hands and lift your hips until your body forms an upside-down V. Keep your legs as straight as you can.
- Take a breath and brace your abs. Look at the floor between your hands.Breathe
- Bend your elbows and lower the top of your head toward the floor, a little in front of your hands.
- Keep your elbows pointing back, not out to the sides, as you go down.
- Stop just before your head touches the floor. Press back up to straight arms.
Breathing. Breathe in at the top and hold the brace as you lower. Breathe out as you press back up.
Tips
- Put a folded towel under your head the first time you try it.
- Spread your fingers and press through the whole hand to share the load on your wrists.
Muscles worked
The pike push-up works mainly the shoulders and triceps.
- Shoulders (front and side delts) (main muscle)
- Triceps (main muscle)
- Traps (also works)
- Abs (core) (also works)
| Muscle | Role |
|---|---|
| Shoulders (front and side delts) | Main mover. The front delts press your body up from the bottom, as in an overhead press. |
| Triceps | Straighten the elbows. They do most of the work in the last part of the press. |
| Traps (also works) | Help to rotate the shoulder blades upward, so the arms can press at a steep angle. |
| Abs (core) (also works) | Holds the pike shape and keeps your hips high while your upper body moves. |
Sets, reps and rest
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Beginner (first weeks) | 3 | 10-12 reps | 75 s |
| Build muscle | 3 | 8-12 reps | 90 s |
| Get stronger | 3 | 6-8 reps | 2 min |
| General fitness | 3 | 10-12 reps | 75 s |
| Fat loss (with more daily activity) | 3 | 12-15 reps | 60 s |
These numbers come from the same rules as the Oh My Coach app. Use a load that leaves 1 to 3 reps in reserve. When you reach the top of the range in every set, add a little load or move to the harder version (double progression). What is double progression?
Common mistakes
-
Hips too low
Why it matters: With a flat body, the press turns back into a normal push-up and the chest does most of the work.
Fix: Walk your feet in until your hips are high and your torso is close to vertical.
-
Elbows flared out wide
Why it matters: Wide elbows move stress to the front of the shoulder and make the press weaker.
Fix: Point your elbows back, toward your feet, as you lower.
-
Head straight down between the hands
Why it matters: Your head and hands end up in one line, so you lose balance and the press feels cramped.
Fix: Lower your head to a spot in front of your hands, so the head and hands form a triangle.
-
Short reps
Why it matters: Stopping high cuts the hardest part of the rep, where the shoulders work the most.
Fix: Lower until your head is just above the floor. Use a shorter range only while you build up.
Make it easier or harder
- This exercise Pike push-up
- Harder Elevated pike push-up
- Harder Wall handstand push-up
When you can do every set at the top of the rep range with good form, move to the elevated pike push-up.
Alternatives
Same main muscle and the same movement pattern first, from the same rules as the app's swap list.
Dumbbell Shoulder Press
Same movement pattern
Machine shoulder press
Same movement pattern
Full guide coming soon
Kettlebell press
Same movement pattern
Full guide coming soon
Wall handstand push-up
Same movement pattern
Full guide coming soon
Elevated pike push-up
Same movement pattern
Full guide coming soon
What you need
No equipment You can do this exercise anywhere.
Take care if
This exercise loads the shoulder and wrist. If your shoulder hurts, stop. For pain that does not go away, see a doctor or a physiotherapist.
If your shoulders or wrists hurt, stop. Try a normal push-up or a shorter range until the press feels comfortable.
Questions
What muscles does the pike push-up work?
It works mainly the shoulders and triceps. The upper chest and the traps help, and the abs hold your hips high. It trains a vertical press, while the normal push-up trains a horizontal press.
How do I make the pike push-up harder?
In the app, the next step is the elevated pike push-up with your feet on a bench or box. This puts more of your body weight over your hands. After that, many people work toward a handstand push-up against a wall.
How do I make it easier?
Put your hands on a sturdy box or step, so that your body is less upside down. You can also lower only part of the way and add depth as you get stronger.
Can pike push-ups replace the overhead press?
At home, they are a good substitute because they train the same pattern. Bodyweight work can build strength when you move to harder versions over time, as a study on push-up progressions found.