Pike Push up

Master the Pike Push-up to build strong shoulders, upper chest, and triceps. This bodyweight exercise enhances upper body strength and stability.

IntermediateChest Body weight

Movement: Compound
Force: Push
Per set: 1 min
Rest: 30s

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Variations of Pike Push up

Compound

Decline Push Up

Chest · Pectoralis Major Clavicular Head · Body weight

Intermediate

Compound

Wide Hand Push up

Chest · Pectoralis Major Sternal Head · Body weight

Intermediate

Compound

Push Up

Chest · Pectoralis Major Sternal Head · Body weight

Intermediate

Compound

Plyo Push Up

Chest · Pectoralis Major Sternal Head · Body weight

Advanced

Description

A bodyweight exercise that targets the shoulders, upper back, and core muscles. It involves a push-up in a piked position.

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How to do Pike Push up

01
Setup
Start in a high plank position, then walk your feet closer to your hands, lifting your hips high into an inverted V-shape. Ensure your arms and legs are straight, and your head is neutral, looking towards your feet.
02
Setup
Position your hands slightly wider than shoulder-width, with fingers pointing forward, and elevate your heels so you are on the balls of your feet.
03
Inhale as you bend your elbows, lowering the crown of your head towards the floor between your hands. Keep your elbows tracking slightly backward and out, not flaring wide.
04
Continue lowering until your head lightly touches or is just above the floor, maintaining a straight line from your hips to your head.
05
Exhale as you powerfully push through your palms to extend your elbows, pressing your body back up to the starting inverted V-position. Focus on engaging your shoulders and triceps.

Tips

To increase difficulty, elevate your feet on a stable surface like a bench or box, which shifts more weight onto your shoulders.
Maintain a tight core throughout the movement to prevent your hips from sagging and to keep your body stable.
Focus on a controlled descent and powerful ascent, emphasizing the eccentric (lowering) and concentric (pushing) phases for better muscle activation.
Keep your gaze directed towards your feet or slightly forward to maintain a neutral cervical spine and avoid neck strain.

Common mistakes

Flaring elbows out to the sides too much puts unnecessary strain on the shoulder joint; instead, keep your elbows tracking slightly backward and angled about 45 degrees from your torso.
Rounding your back or letting your hips sag reduces the effectiveness of the exercise for your shoulders; maintain a straight line from hips to head by engaging your core and glutes.
Not going deep enough limits the range of motion and muscle activation; aim to gently touch the crown of your head to the floor or get as close as possible.

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Questions

What muscles does Pike Push up work?

Pike Push up primarily targets Deltoid Anterior. Secondary muscles include Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Serratus Anterior, Triceps Brachii.

Is Pike Push up good for beginners?

Pike Push up is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Pike Push up?

You need Body weight to perform Pike Push up. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Pike Push up?

To increase difficulty, elevate your feet on a stable surface like a bench or box, which shifts more weight onto your shoulders. Maintain a tight core throughout the movement to prevent your hips from sagging and to keep your body stable. Focus on a controlled descent and powerful ascent, emphasizing the eccentric (lowering) and concentric (pushing) phases for better muscle activation. Keep your gaze directed towards your feet or slightly forward to maintain a neutral cervical spine and avoid neck strain.

What are common mistakes when doing Pike Push up?

Flaring elbows out to the sides too much puts unnecessary strain on the shoulder joint; instead, keep your elbows tracking slightly backward and angled about 45 degrees from your torso. Rounding your back or letting your hips sag reduces the effectiveness of the exercise for your shoulders; maintain a straight line from hips to head by engaging your core and glutes. Not going deep enough limits the range of motion and muscle activation; aim to gently touch the crown of your head to the floor or get as close as possible.