Dolphin Pike to Scapular Push-Up
The Dolphin Pike to Scapular Push-Up mainly works the core and shoulders. No equipment needed: it uses just your bodyweight.
Optional Equipment
Dolphin Pike to Scapular Push-Up Muscles Worked
Primary
Abdominals (rectus abdominis); Front Shoulder (anterior deltoid)
Secondary
Deep Core (transverse abdominis); Obliques
How to do the Dolphin Pike to Scapular Push-Up
Setup
Start in a forearm plank position with your elbows directly under your shoulders, forearms resting on the floor, and legs extended behind you. Keep your body in a straight line from head to heels.
Movement
From the plank position, exhale and push through your forearms to lift your hips toward the ceiling. Your body should form an inverted V shape, similar to a downward-facing dog, but resting on your forearms.
Ensure your neck stays neutral and your gaze is between your feet or toward your knees.
Inhale and slowly lower your hips back down toward the floor, returning to the starting forearm plank position.
Keep your core engaged throughout the entire movement to prevent your lower back from arching.
Dolphin Pike to Scapular Push-Up FAQs
What muscles does the Dolphin Pike to Scapular Push-Up work?
The Dolphin Pike to Scapular Push-Up mainly works the core and shoulders. The main muscles are the rectus abdominis and anterior deltoid.
What equipment do you need for the Dolphin Pike to Scapular Push-Up?
None. The Dolphin Pike to Scapular Push-Up is a bodyweight exercise, so you can do it anywhere.
Training calculators
Work out the numbers behind your training before your next session.