Pike Push-Up
UpdatedBuild serious shoulder strength! Pike Push-Ups target your deltoids for a powerful upper-body workout.
The Pike Push-Up is a compound exercise that mainly works the shoulders and triceps, with help from the traps and core. No equipment needed: it uses just your bodyweight.
Pike Push-Up Muscles Worked
Primary
Front Shoulder (anterior deltoid); Triceps (triceps brachii)
Secondary
Upper Traps (trapezius, upper fibers); Deep Core (transverse abdominis)
Pike Push-Up Variations and Alternatives
How to do the Pike Push-Up
Start in a high plank position with your hands on the ground, shoulder-width apart, and your feet at hip-width.
Lift your hips up towards the ceiling so your body forms an upside-down "V" shape. Keep your feet flat on the ground and your head in line with your arms.
Keep your core engaged and your back flat as you bend your elbows and lower your head towards the ground between your hands.
Lower yourself until your head is just above the floor, ensuring your elbows do not flare out to the sides.
Push through your hands, extending your elbows to lift your head and upper body back to the starting pike position.
Repeat the movement for the desired number of repetitions and sets.
Be sure to maintain good form throughout the exercise to maximize effectiveness and reduce the risk of injury. If the exercise is too difficult, you can modify it by performing it with your knees on the ground until you build up the necessary strength.
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Pike Push-Up FAQs
What muscles does the Pike Push-Up work?
The Pike Push-Up mainly works the shoulders and triceps, with help from the traps and core. The main muscles are the anterior deltoid and triceps brachii.
What equipment do you need for the Pike Push-Up?
None. The Pike Push-Up is a bodyweight exercise, so you can do it anywhere.
Is the 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 Pike Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some 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 Hanging Pike.
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