Pike Press

Pike Shoulder Press

The pike shoulder press is a challenging exercise that primarily targets the shoulders and triceps. It requires strength, stability, and flexibility. Here’s a step-by-step guide on how to perform the shoulder pike press:

Video Instructions On How To Do Pike Shoulder Press

Muscles worked:

  • Deltoids (shoulders)
  • Triceps
  • Upper chest
  • Upper back muscles for stability

Equipment needed:

  • Exercise mat (optional)
  • Flat surface


  1. Starting Position:
    • Begin in a plank position with your hands placed directly under your shoulders and your legs extended behind you.
    • Keep your body in a straight line from head to heels.
  2. Pike Position:
    • Lift your hips towards the ceiling, forming an inverted V shape with your body.
    • Engage your core and maintain a slight bend in your elbows.
  3. Head Alignment:
    • Keep your head in a neutral position, aligned with your arms. Avoid letting your head hang between your shoulders.
  4. Foot Placement:
    • Place your feet hip-width apart and keep them parallel to each other.
  5. Pressing Up:
    • Shift your weight forward slightly to bring your shoulders over your hands.
    • Slowly bend your elbows to lower your head towards the floor. Your body should move forward and down.
    • Press through your palms and straighten your arms to return to the pike position.
  6. Repeat:
    • Perform the movement for the recommended number of repetitions.
    • Focus on controlled movements and maintaining proper form throughout.


  • Start with a manageable number of repetitions and gradually increase as you build strength.
  • If you’re a beginner, you can perform this exercise with your feet against a wall for added stability.
  • Engage your core throughout the exercise to maintain a stable and controlled movement.

Safety Precautions:

  • If you have any shoulder or wrist issues, consult with a fitness professional or healthcare provider before attempting this exercise.
  • Listen to your body, and if you feel any pain beyond normal muscle fatigue, stop the exercise.

Remember, it’s essential to prioritize proper form over the number of repetitions. If you’re unsure about your form, consider seeking guidance from a fitness professional.