Quick Answer
Pike Push-Up (Partial Range, Headstand Progression) is a intermediate skill exercise that targets your shoulders and triceps. It uses only your bodyweight. From a floor pike with hips high, lower only through a short elbow bend and press back up. Keep the head clear of the floor and maintain hand support.
How to Perform the Pike Push-Up (Partial Range, Headstand Progression)
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From a floor pike with hips high, lower only through a short elbow bend and press back up. Keep the head clear of the floor and maintain hand support.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Pike Push-Up (Partial Range, Headstand Progression) isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Elevated Pike Push-Up
Shoulders • Box
Wall-Assisted Headstand Push-Up
Shoulders, Triceps • Body Only
Pike Headstand Push-Up
Shoulders, Triceps • Body Only
Wall-Supported Headstand Push-Up Negative
Shoulders, Triceps • Body Only
Single-Leg Pike Push-Up
Shoulders, Chest • Body Only
Ring Support Hold
Shoulders, Triceps • Rings
Frequently Asked Questions
What muscles does the Pike Push-Up (Partial Range, Headstand Progression) work?
The Pike Push-Up (Partial Range, Headstand Progression) primarily works your shoulders and triceps. Secondary muscles include the chest and core.
What equipment do I need for the Pike Push-Up (Partial Range, Headstand Progression)?
The Pike Push-Up (Partial Range, Headstand Progression) needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Pike Push-Up (Partial Range, Headstand Progression) suitable for beginners?
The Pike Push-Up (Partial Range, Headstand Progression) is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Pike Push-Up (Partial Range, Headstand Progression) should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Pike Push-Up (Partial Range, Headstand Progression) every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train shoulders and triceps more frequently, alternate harder and easier variations and keep overall weekly volume moderate.