"Pike Push-ups": Building the Foundation of Calisthenics

You want to try calisthenics, but don't know where to start... For those people, the first exercise I want you to challenge and master is the "Pike Push-up". In calisthenics, there are many skills that require shoulder strength, such as handstands and planches. This is an exercise that can simultaneously improve your shoulder strength, core stability, and the fundamental power for handstands.
Enter the "Pike Push-up". It looks simple, but it is such an incredible exercise that it's no exaggeration to call it the "golden exercise" in calisthenics.

1. What is a "Pike Push-up"?

A push-up performed with your hips raised high, forming a "V" shape (pike form) with your body. The upper body shape becomes very close to a handstand push-up form. The key here is to firmly place your weight on your shoulders.
Unlike standard push-ups, its defining feature is that the load is concentrated on the shoulders rather than the chest.

Primary Muscles Targeted

• Anterior Deltoids (front of the shoulders)
• Triceps
• Upper Trapezius
• Serratus Anterior
• Core (since the body must be stabilized constantly)

■ Why is it considered a "Golden Exercise"?

Standard push-ups train the pushing motion horizontally relative to the body (mainly targeting the pectoralis major). On the other hand, pike push-ups involve a vertical pushing motion using the shoulders. This is crucial because it replicates the pushing direction required for handstand-based skills.

■ How to Do It

① Start Position

Let's start with the basic posture. Create a V-shaped pike form as shown in the photo.

• Hand placement: Slightly wider than shoulder-width
• Foot placement: Close them as much as possible (it's OK to open them slightly if you feel unstable)
• Hips: Raise them as high as possible
• Feet: Stand on your tiptoes, imagining shifting your weight onto your shoulders as much as possible
• Gaze: Looking at your stomach initially makes it easier to engage your shoulders

② Lowering Phase

• Bring the top of your head closer to the floor
• Lower yourself while opening your elbows at a 45° angle. Don't flare them out too much
• Shift your weight forward, imagining aiming your head toward the apex of a triangle

③ Pushing Phase

• Be conscious not to puff out your chest
• Push up diagonally backward
• Maintain the height of your hips (imagine continuously pulling your glutes toward the ceiling)

■ Common Mistakes

× Hips are not high enough

→ It becomes a standard push-up.

× Dropping while puffing out the chest

→ It becomes a chest-dominant push-up.

× Shallow range of motion

→ There is a lack of forward movement.

Summary

The Pike Push-up is not just a regular push-up. It is a "golden exercise" that builds shoulder strength, increases core stability, and lays the foundation for calisthenics leading up to a handstand. Steady, consistent effort will eventually create major skills. In our classes, we provide step-by-step guidance not only on pike push-ups but also on the progressions leading to a handstand. Let's take that first step together.

At the FREELETICS GOALS gym in Sakuragicho, Yokohama, we offer services where you can learn calisthenics in a fun way. In our classes, specialized calisthenics coaches carefully guide everyone from beginners to advanced users, so you can enjoy calisthenics with peace of mind.

Thank you for reading to the end!