14d • Training 💪
🔗 Pike Push-Up Tutorial For Shoulder Strength and Handstand Push-Ups
If your goal is stronger shoulders or getting closer to a handstand push-up, the pike push-up is one of the best tools you have.
But here’s the problem.
A lot of people do pike push-ups that look almost right…
and those small mistakes slowly push them away from their goal instead of closer.
Let’s break this down in a simple way.
A Bigger Breakdown of the Pike-Push Up
✅ What the Pike Push-Up Is Actually For
The pike push-up is a vertical pushing exercise.
• Regular push-ups are more chest
• Pike push-ups are more shoulders
• Handstand push-ups are the final destination
The more vertical your body is, the more shoulder load you get.
That means…
• Higher hips = more shoulders
• More bend = less chest, more vertical push
If you are horizontal, it’s not a pike push-up anymore.
👍 What You’re Doing Right (In Most Cases)
If your pike looks close, that’s good news.
You are already…
• Loading the shoulders
• Using bodyweight correctly
• Building a base toward handstand push-ups
Most people are not far off. They just need small adjustments.
⚠️ Common Pike Push-Up Mistakes
These are the ones I see the most.
• Not leaning far enough. If you don’t shift forward, the shoulders are not fully loaded.
• Touching the face to the floor instead of the top of the head. This changes spinal position and reduces shoulder demand. Think “top of the head” moving toward the floor.
• Turning it into a downward dog at the top. That reset feels easier, but it removes time under tension. You want controlled pressure the whole set.
• Elbows drifting during the rep. If elbows and hands move each rep, it will not transfer to handstand push-ups.
🔧 How to Fix Your Pike Push-Up
Here are simple cues that work.
• Go up on your toes to raise the hips
• Bend the knees if flexibility is limiting you
• Lean forward slightly as you descend
• Keep hands and elbows locked in place
• Use full range of motion. Head to floor or past floor if using parallettes
📈 Pike Push-Up Progressions
If the full version is not there yet, start here.
• Wall or box pike push-ups
• Pike push-ups with feet elevated
• Pike push-ups on parallettes for extra range
• Gradually raise feet higher over time
Each step moves you closer to the handstand push-up.
🧠 One Last Important Reminder
A pike push-up done at 90 percent quality is still good.
But fixing the final 10 percent…
• Builds real shoulder strength
• Transfers to handstands
• Transfers to handstand push-ups
• Protects your shoulders long term
That is the difference between working hard and training smart.
💬 Question for you:
What feels hardest in your pike push-ups right now?
• Shoulder burn
• Balance
• Flexibility
• Elbow control
Drop it in the comments and I’ll help you dial it in 👇
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🔗 Pike Push-Up Tutorial For Shoulder Strength and Handstand Push-Ups
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Master bodyweight strength, skills like handstands & muscle-ups. Build strength, movement, and control while unlocking your full potential! 💪🔥
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