How to do the Pike Push-Up
The Pike Push-Up is a compound bodyweight exercise that mainly works your front shoulders, with help from your triceps. Focus on three things: lower head toward the floor; elbows track back; push hips up as you press.
Front shouldersTricepsBodyweight
Setup
- 1Hips high in an upside-down V
- 2Hands shoulder-width
Three cues
- 1Lower head toward the floor
- 2Elbows track back
- 3Push hips up as you press
Most common mistake
Hips drop into a push-up
Keep them high
In Hindi · हिन्दी में
- 1सिर ज़मीन की ओर उतारें
- 2कोहनियाँ पीछे की ओर
- 3दबाते हुए कूल्हे ऊपर धकेलें
आम गलती: कूल्हे गिरकर पुश-अप बन जाए तो, उन्हें ऊँचा रखें
Alternatives to the Pike Push-Up
Same movement, different equipment — for when the machine is taken or something doesn’t feel right.
Hear these cues between sets.
Gymie tells you the weight for your next Pike Push-Up set and says the cue that matters — in English or हिन्दी.
General guidance, not medical advice. Stop if you feel sharp pain and see a professional.