How To Do Pike Press

Pike press is a great shoulder that can be done anywhere. This is all body weight, so let’s take a look at how to do pike press.

Level: Beginner
Main Muscle Group: Shoulders
Secondary Muscles: Chest, Back, Triceps
Equipment: None, or Push-up bars

Click here to see my recommended push-up bars!


  1. Begin by getting in a standard push-up position, and then raising your butt up towards the ceiling/sky so that you are in a downward dog (back and legs straight in an A shape).
  2. Slowly lower your head straight down in-between your hands while keeping your back and legs straight.
  3. Press against the ground to return your body to the starting position (arms out straight to make the A shape). That is one rep.
  4. Repeat as many reps as desired.

The pike press is a great exercise that destroys your shoulders with just your body weight. I struggle with this exercise as it is not the easiest position to stay in, and then lower your head to the ground. It does take some time to get used to how to perform the exercise properly.

As the pike press is a body-weight exercise, you can do it just about anywhere. If you want to make it a bit harder and add some range of motion, I suggest you use push-up bars so that you can get even deeper with your head. It may be too advanced at first, but work up to using the push-up bars.

Make sure that the push-up bars are secure when doing the exercise. If they are not the push-up bars could roll on you causing injury. Just be cautious when doing the exercise and you will be fine.

Checkout some other exercises by clicking here!