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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.

Intermediate
Compound
Push
1 min per set30s rest
Chest
Body weight

Variations of Pike Push up

Decline Push Up exercise targeting Chest and Pectoralis Major Clavicular Head
Compound

Decline Push Up

Elevate your feet to intensify your push-up, targeting the upper chest and shoulders more effectively.

Intermediate
ChestPectoralis Major Clavicular HeadBody weight
Wide Hand Push up exercise targeting Chest and Pectoralis Major Sternal Head
Compound

Wide Hand Push up

Perform wide hand push-ups to intensely target your chest muscles. This bodyweight exercise strengthens your pectorals, deltoids, and triceps effectively.

Intermediate
ChestPectoralis Major Sternal HeadBody weight
Push Up exercise targeting Chest and Pectoralis Major Sternal Head
Compound

Push Up

Master the classic push-up to build chest, shoulder, and triceps strength. This fundamental bodyweight exercise improves upper body endurance and core

Intermediate
ChestPectoralis Major Sternal HeadBody weight
Plyo Push Up exercise targeting Chest and Pectoralis Major Sternal Head
Compound

Plyo Push Up

An explosive push-up variation building upper body power. Explode up from the floor, briefly lifting hands, then absorb impact.

Advanced
ChestPectoralis Major Sternal HeadBody weight

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

  1. 1
    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.

  2. 2
    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.

  3. 3

    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.

  4. 4

    Continue lowering until your head lightly touches or is just above the floor, maintaining a straight line from your hips to your head.

  5. 5

    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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Frequently Asked 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.

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Compound

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Enhance your push-up with the Push-Up Plus, specifically targeting the serratus anterior for shoulder stability and overall chest, shoulder, and triceps

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Elevanted Push-Up exercise targeting Chest and Pectoralis Major Clavicular Head
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Elevanted Push-Up

Elevated Push-Ups target your upper chest and shoulders more intensely than standard push-ups.

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Chest Dip exercise targeting Chest and Pectoralis Major Sternal Head
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Chest Dip

Sculpt a strong chest with bodyweight Chest Dips. This powerful exercise targets your lower pecs, shoulders, and triceps for upper body strength.

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Assisted Standing Triceps Dip exercise targeting Upper Arms and Pectoralis Major Sternal Head
Compound

Assisted Standing Triceps Dip

Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.

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Dumbbell Complex Push-up Row Clean and Press exercise targeting Back and Chest
Compound

Dumbbell Complex Push-up Row Clean and Press

The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.

Advanced
BackChestDumbbell

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Pike Push up

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