DIY Pike Push-Up Handles

The pike push-up — a push-up performed in the pike position (hips flexed, back and legs straight) — is an easier alternative to handstand and half-handstand push-ups for training the shoulders using only your body weight. However, like handstand and half-handstand push ups, if done from the floor your range of motion is limited and you have to extend your neck towards the start point to avoid hitting your head on the floor, which may irritate some people’s necks.

A pair of sturdy push-up handles increases head clearance and range of motion, but normal push-up handles do not provide an optimal grip angle for pike push-ups, and are more prone to tipping or sliding when used for them because of the angle and narrow base. Ideally, handles for pike push-ups should be angled up about thirty degrees and have a longer base to prevent tipping.

Materials

This is a pretty simple project, requiring only two feet of one and one-quarter inch or larger schedule 40 PVC pipe, four T joints, and two ninety-degree elbow joints. This cost me less than fifteen dollars including tax at Home Depot. Optionally, you can add grip tape to increase friction and minimize the risk of slipping.

DIY Pike Push-Up Handles for bodyweight shoulder exercise

Tools

You’ll need a tape measure and sharpie to mark the cuts on the PVC and a pipe cutter or saw to make them. I recommend using a saw with a miter box to keep the cuts straight. If you don’t have a saw or pipe cutter and don’t want to buy one you should be able to find someone at your home improvement store to cut the handles for you.

Construction

Measure, mark, and cut two eight-inch and two four-inch sections of PVC.

DIY-pike-push-up-handles2

Connect each of the eight-inch sections to each of the four-inch sections using the ninety degree elbow joint. Then connect each of the four T joints to the ends of the handles so they are perpendicular to the elbow joints.

DIY-pike-push-up-handles3

 

Add grip tape if desired. I used two-inch 3M Safety-Walk Outdoor Tread. Place the handles on the floor and mark the bottom of the sides of the T joints for positional reference when applying the tape.

DIY-pike-push-up-handles4

Use

Before using the handles test whether they will slip on the surface you plan to use them on. Kneel down in front of them and place them just outside of shoulder-width, put your hands on them, and gradually put your weight on them, pushing perpendicular to the handles. If they slip, add grip tape, put them on a rubber mat, or both. If you don’t have grip tape or a rubber mat, you can place them against a wall, although the wall then reduces your range of motion. I’ve tested the pair pictured above on carpet, concrete, and rubber, with no slipping.

It is equally important that your feet not slip either, so make sure you wear something that grips the surface you’re on or put something on the surface that will improve your grip. This was one of the considerations for the placement of the heel raise step on the new UXS bodyweight multi-exercise stations, suggested to me by Ken Hutchins when discussing this exercise. The heel raise step functions as a brace for the feet when using the pike push-up handles.

Because of the angle of the grip these handles should not be used for regular push-ups. If you want to make yourself a pair of regular push up handles you can with the same materials here plus two more ninety-degree elbow joints. Instead of two four-inch segments measure, mark, and cut four two-inch segments to connect the elbow and T joints.

The photos below show the start and end point of a pike push-up using the handles described here. Unlike normal push-ups you are pushing your bodyweight back more than up. For a detailed explanation of how to perform pike push-ups see the Project Kratos: Bodyweight High Intensity Training Handbook.

Pike Push-up Start Point

Pike Push-up Start Point

Pike Push-up End Point

Pike Push-up End Point

Because of the large number of people who expressed an interest in bodyweight high intensity training and DIY equipment I plan to post more articles like this. If there is a particular piece of equipment you would like me to write about, post it in the comments below.

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  • Brian Sep 8, 2014 @ 18:29

    Very nice. This is similar to some PVC DIY ones I made for my father. Thanks.

  • Anne Rheins Sep 8, 2014 @ 19:06

    Interested in DIY instructions for building outdoor chin up bar!
    Thanks!

  • Michael Sep 9, 2014 @ 5:38

    Great Job!!! I enjoy seeing these DIY projects. They are very helpful with Project Kratos program.

  • Pâlo Sep 9, 2014 @ 6:22

    Thank you Drew!

  • Thomas Sep 11, 2014 @ 12:56

    Great article Drew!

  • Matt Sep 11, 2014 @ 19:36

    Awesome thanks Baye, would also love to make a DIY play area for myself in the back yard with a nice chin up bar, dip bar and any other bigger type equip for my back yard, i have a rough idea how to do so but always like hearing your perspective on things like width of pipes, materials etc Also any other equip you would add in as i have lots of space 40 acres hehe so wanted to creat some sort of course but will add onto that as time goes on. I was thinking PT wood for the post and metal bars but unsure on widths. I like things difficult so was thinking 2inch metal pipe would be a good middle ground as i tend to over do things but if too wide would like to know too

    Thanks again!

    • Drew Baye Sep 12, 2014 @ 10:38

      Matt,

      This has been on my list for a long time. I just need to build it so I can get photographs for the article.

      • Matt Sep 14, 2014 @ 4:14

        Cool man take all the time you need, i realise you probably have a lot on your plate…..Where are you located perhaps we can collaborate on making that happen sooner!

        • Drew Baye Sep 14, 2014 @ 8:44

          Matt,

          If you’re in central Florida I’ll be glad to design and help you build it in exchange for being able to photograph the steps for a DIY article. If you’re outside of the area I can supply the blueprint and instructions, adapted to your space and whether you are putting it on a concrete slab or patio or able to put posts in the ground.

  • Jonassah Nov 8, 2014 @ 10:59

    Drew,

    make a dip station where u can use it for inverted row as well…

    • Drew Baye Nov 9, 2014 @ 9:56

      Hey Jonassah,

      My UXS does this, and I may eventually write a DYI on building a similar station with lumber and pipe.

  • Mac Dec 4, 2014 @ 20:30

    Hi Drew,

    Thought I’d share my latest DIY version of a rack alternative. Space is at a premium here, and (as they say) necessity is the mother of invention (though I suspect laziness is often the daddy). I needed something for safely going to failure on squats and presses.

    It basically consists of a 4ft lift bar (1″ unthreaded steel pipe), with a 1/4″ chain hook on each end – and two 5ft pieces of 1/4″ chain, each with a heavy 1″ washer pinned on the last link of one end.

    1″ plates are stacked on the chains, and sit on the 1″ washers, flat on the floor. The free end of the chains are hooked on the bar hooks, either at squat height or bench press height (locations are marked by zip ties).

    When I reach concentric failure, I can let the weights down to the floor and only have the weight of the bar to hold. On the bench, I just unhook one end to escape (I hook them with the bar on my chest before lifting).

    NOTES:
    – Make sure the 1/4″ chain will go thru a 1″ hole (not all chains are equal).
    – I used a chain thru the lift bar (pipe) to hold the hooks, but I may drill holes in each end and use just one link with each hook, so they won’t be quite so “wiggly” when I’m hookin/unhooking them with one hand.
    – I also put a 4ft piece of 1 1/4″ PVC over the galvanized steel pipe.

    Btw, this will put your form to the test when approaching failure on the bench press. Plates on the bar stabilize it more than I realized.

    I picked up a copy of BBS earlier this year and eventually climbed on the HIT bandwagon, though I had never lifted “explosively” anyway (am well past 50, and discovered years ago that slow lifting requires less weight).

    I’ve gleaned a wealth of info from your site, and just want to say thanks and keep up the good work.

    Oh yeah… I may also make some mini-parallel bars similar to yours. 🙂

    Thanks again, Mac

    • Drew Baye Dec 22, 2014 @ 14:38

      Hey Mac,

      I like this approach, and had been considering something similar to this as a squat attachment for a deadlift leverage machine (hooking the chains to the handles). I hadn’t considered using it for bench presses, but like that as well, since it would allow people to safely bench press alone without a power rack. I will add this to my list of DIY projects to write about on the site.

  • Paul Bennett Apr 27, 2015 @ 20:44

    Thanks Drew,

    After seeing this and others also creating their own, I’m making my own.

    I saw one that basically can be used for pushups and pikes, as it uses a 90° elbow on one side,and a 45°elbow on the other side. You would use the 45° side for the pikes.

    One thing I saw in these DIY projects is that they use PVC primer and cement to keep the parts together. Since I didn’t see that referenced in your post, I’m assuming you didn’t need it. I see these parts fit pretty snug. Would you agree that primer and cement are not necessary?

    For such a small project, it would be wasted if I bought it.

    • Drew Baye Apr 28, 2015 @ 7:36

      Hey Paul,

      I considered making a pair like that but I don’t know how well the 45 degree joint would hold up over time when used for regular push ups. I’ll have to test this.

      I don’t think primer and cement are necessary, and they’re easier to fit in a travel bag or suitcase if you want to take them with you on the road. These and a suspension trainer are a great road kit for bodyweight training.

      • Paul T. Bennett May 6, 2015 @ 9:04

        Hi Drew, after some use with my trapezoidal design, and from getting some input from others, the 45° angled side can put some stress on the wrists. I disassembled my unit (nice suggestion NOT to glue them together) and tried a design like yours, but the angle was still pretty steep, so I decided to lessen that angle a bit further.

        With the extra PVC I had left over, I made a 2nd pair of handles… the main difference is that I cut longer pieces for the hypotenuse. Rather than 8 inches, I cut to 12 inches. I also cut 8, 2 inch pieces and bought some additional end caps to broaden the bases for increased stability.

        The angle is now very comfortable for the wrists.
        I reassembled my trapezoidal design for push-ups, tricep dips and incline push-ups, and I’ll use the new triangles for pikes exclusively.

        • Drew Baye May 6, 2015 @ 13:18

          Hey Paul,

          The issue may also relate to the angle the forearms are held at during the exercise and the plane the upper arms travel in. I’ve found an angle around 20 to 30 degrees works well, and the new UXS has handles that are angled out and down about that much and are very comfortable when proper arm positioning is used.