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Appears in642 Workouts*

Pike to Hand Release Push-Up

The Pike to Hand Release Push-Up is a compound exercise that mainly works the chest, shoulders and triceps, with help from the core and hamstrings. No equipment needed: it uses just your bodyweight.

Liney Bezuidenhout
Liney Bezuidenhout
@Liney Bezuidenhout
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Optional Equipment

Yoga Mat
Yoga Mat

Pike to Hand Release Push-Up Muscles Worked

Primary

Chest (pectoralis major, sternal head); Front Shoulder (anterior deltoid); Triceps (triceps brachii)

Secondary

Abdominals (rectus abdominis); Hamstrings

How to do the Pike to Hand Release Push-Up

Setup

Begin in a high plank position with your hands directly under your shoulders and core engaged.

Pike Phase

  1. Lift your hips toward the ceiling, creating an inverted V shape with your body (downward dog position). Keep your spine neutral and legs as straight as comfortable, driving your heels toward the ground.

  2. Engage your shoulders to press through your hands.

Push-Up Phase

  1. Transition back to the high plank position, maintaining a strong, straight line from head to heels.

  2. Lower your body toward the floor with control, keeping your elbows tucked close to your ribs.

  3. Lower yourself all the way until your chest touches the mat.

  4. Briefly lift both hands off the floor to ensure full range of motion and weight distribution.

  5. Place your hands back down and push yourself back up to the high plank position.

  6. Immediately return to the pike position to begin the next repetition.

Pike to Hand Release Push-Up FAQs

What muscles does the Pike to Hand Release Push-Up work?

The Pike to Hand Release Push-Up mainly works the chest, shoulders and triceps, with help from the core and hamstrings. The main muscles are the pectoralis major, anterior deltoid and triceps brachii.

What equipment do you need for the Pike to Hand Release Push-Up?

None. The Pike to Hand Release Push-Up is a bodyweight exercise, so you can do it anywhere.

Is the Pike to Hand Release Push-Up a compound exercise?

Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.

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