How to do the Inverted Pushup (Raised Pike)
Primary: Shoulders · also works Triceps, Core, Upper Back.
The Inverted Pushup, also known as the Raised Pike Pushup, is an excellent bodyweight exercise that targets the shoulders predominantly. This exercise also engages the triceps, abs, and upper back muscles. It is performed with the body positioned in an inverted 'V' shape, and the feet elevated on a raised surface. This positioning increases the difficulty by shifting more body weight onto the shoulders, making it a more challenging variation of the traditional pushup.
Step by step
- 1
Begin by placing your feet on a raised surface, such as a bench or a step, and position your hands on the floor slightly wider than shoulder-width apart.
- 2
Walk your hands back towards your feet to form an inverted 'V' shape with your body. Your hips should be raised high.
- 3
Keeping your core tight, bend your elbows and lower your upper body towards the ground until your head nearly touches the floor.
- 4
Push through your hands to straighten your arms and return to the starting position.
- 5
Repeat for the desired number of repetitions.
Coaching cues
- Keep your body in a strong and stable position throughout the movement to avoid shifting weight to your lower back.
- Maintain a controlled tempo during the exercise to maximize muscle engagement and minimize injury risk.
- Ensure your elbows track inwards slightly as you lower to protect your shoulder joints.
Sets, reps and where it fits
Muscle
3–4 × 8–15
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Inverted Pushup (Raised Pike) alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Inverted Pushup (Raised Pike) work?
Primary: Shoulders. Secondary: Shoulders, Triceps, Core, Upper Back
How many sets and reps of Inverted Pushup (Raised Pike) should I do?
For muscle: 3–4 sets of 8–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Inverted Pushup (Raised Pike)?
Same movement pattern, different equipment: Pike Push-Up, Handstand Push-Up, Push-ups into Downward Dog, Scapular Push-ups, Dolphin Push Up, Band Shoulder Press.
Is the Inverted Pushup (Raised Pike) good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.