Wide Pike Push-Up
The Wide Pike Push-Up mainly works the shoulders and triceps, with help from the traps. No equipment needed: it uses just your bodyweight.
Wide Pike Push-Up Muscles Worked
Primary
Front Shoulder (anterior deltoid); Triceps (triceps brachii)
Secondary
Side Shoulder (lateral deltoid); Upper Traps (trapezius, upper fibers)
How to do the Wide Pike Push-Up
Setup
Begin in a push-up position on the floor.
Walk your feet toward your hands to raise your hips into a pike position, forming an inverted V with your body.
Position your hands wider than shoulder-width apart to emphasize the anterior deltoids.
Execution
Inhale and slowly lower your upper body toward the floor by bending your elbows, keeping your hips elevated and back straight.
Ensure your head moves forward toward your hands, creating a triangular base between your hands and your head to properly engage the shoulders.
Exhale and push through your palms to return to the starting pike position, fully extending your arms.
Keep your core tight and maintain constant tension in your shoulders throughout the movement.
Wide Pike Push-Up FAQs
What muscles does the Wide Pike Push-Up work?
The Wide Pike Push-Up mainly works the shoulders and triceps, with help from the traps. The main muscles are the anterior deltoid and triceps brachii.
What equipment do you need for the Wide Pike Push-Up?
None. The Wide Pike Push-Up is a bodyweight exercise, so you can do it anywhere.
What workout day should the Wide Pike Push-Up go on?
It belongs on push day in a push/pull/legs routine.
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