Deficit Pike Push-Up
Elevate your upper body strength! Deficit Pike Push-Ups increase range of motion, targeting shoulders and triceps. A challenging variation.
The Deficit Pike Push-Up is a compound exercise that mainly works the chest and shoulders, with help from the triceps and back. You'll need: box.
Required Equipment
Deficit Pike Push-Up Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Front Shoulder (anterior deltoid)
Secondary
Triceps (triceps brachii); Boxer Muscle (serratus anterior)
Deficit Pike Push-Up Variations and Alternatives
How to do the Deficit Pike Push-Up
Pike Push-Up from Deficit
Positioning
Starting Position: Begin by kneeling on the floor in front of the platform.
Hands Placement: Place your hands on the edge of the platform, shoulder-width apart. Your fingers should be facing forward.
Feet Position: Factor in the height of the platform; tuck your toes under and walk your feet back so that your body forms an upside-down "V" shape. Your heels should be off the ground, and your body should be straight from hands to feet.
Movement
Lowering Phase:
Bend your elbows and start lowering your head towards the floor below the platform. Keep your elbows tucked in at around a 45-degree angle to your body.
Lower yourself until the crown of your head hovers just above the ground.
Pushing Phase:
Press through your hands and push your body back up to the starting position while keeping your core tight.
Fully extend your arms at the top and return to your upside-down "V" shape.
Tips
Keep your body straight throughout the movement to avoid excess strain on the back.
Focus on controlled movements, and maintain a steady breathing pattern.
If this is too challenging, practice regular pike push-ups on the ground first before progressing to the deficit.
Deficit Pike Push-Up FAQs
What muscles does the Deficit Pike Push-Up work?
The Deficit Pike Push-Up mainly works the chest and shoulders, with help from the triceps and back. The main muscles are the pectoralis major and anterior deltoid.
What equipment do you need for the Deficit Pike Push-Up?
Box.
Is the Deficit Pike Push-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Deficit Pike Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Deficit Pike Push-Up variations and alternatives?
Similar exercises include the Decline Diamond Pike Push-Up, Elevated Pike Push-Up from Deficit Parallette, Exercise Ball Pike Pushup and Kneeling Pike Push-Up.
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