If you’re looking for a powerful upper-body workout that doesn’t require a gym or equipment, a pike pushups routine might just be your new go-to. This bodyweight exercise targets your shoulders, triceps, and upper chest, and when performed consistently, it can help build strength, stability, and definition — all from the comfort of your home.

What Are Pike Pushups?

Pike pushups are a variation of the traditional pushup. In this exercise, your body forms an inverted “V” shape — similar to a downward dog yoga pose. Unlike regular pushups that target the chest, pike pushups shift the focus to the shoulders, especially the deltoids.

Benefits of a Pike Pushups Routine

Shoulder Strength: One of the best bodyweight exercises to isolate the shoulders.
Core Engagement: Keeping the pike position requires your abs and lower back to stay tight.
Increased Flexibility: This move stretches your hamstrings and calves while building strength.
Progress Toward Handstand Pushups: It’s a foundational move for more advanced calisthenics.

How to Perform a Pike Pushup

Start in a downward dog position: Hands and feet on the ground, hips pushed up and back.
Bend your elbows and lower your head toward the ground, aiming to touch the top of your head or forehead to the floor.
Push back up using your shoulders and triceps.

Tip: Keep your elbows tucked slightly to prevent strain on your joints.

Sample Pike Pushups Routine for All Levels

Beginner Routine

3 sets of 6–8 reps
Rest 60–90 seconds between sets
Focus on form over speed

Intermediate Routine

4 sets of 10–12 reps
Superset with planks or shoulder taps
Rest 45 seconds between sets

Advanced Routine

5 sets of 12–15 reps
Try elevated pike pushups (feet on a box)
Superset with pike holds or wall walks
Rest 30–45 seconds between sets

Tips to Maximize Results

Warm up your shoulders and wrists before you start.
Use a mirror or record yourself to check your form.
Stay consistent — even doing this routine 3 times a week can bring noticeable strength gains.
Pair with other bodyweight exercises like planks, dips, and squats for a balanced routine.

Final Thoughts

Whether you’re new to bodyweight workouts or looking to level up your shoulder training, a pike pushups routine offers a simple yet effective way to boost your upper-body strength. It’s scalable, efficient, and requires zero equipment. So next time you’re working out at home, drop into that pike position and start building serious shoulder power!

Pike Pushups Routine: Sculpt Your Shoulders and Upper Body at Home