Pike Push-Up: How-to, Tips & More
The Pike Push-Up is a intermediate compound exercise for your shoulders. You do it with bodyweight. It is a good fit when your goal is muscle growth.
Besides the shoulders, it also works your triceps, upper chest and core, so it fits well in a session that trains those muscles together.
Muscles worked
Shoulders
Primary
Triceps
Secondary
Upper chest
Secondary
Core
Secondary
How to do the Pike Push-Up
- Start in a push-up position and walk your feet in so your hips are high.
- Your body forms an upside down V, head between your arms.
- Lower the top of your head toward the floor.
- Press back up until your arms are straight.
Pike Push-Up tips
- The higher your hips, the more it works the shoulders.
Sets and reps
Most lifters do well with 6 to 15 reps per set, and 6 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Bodyweight
Type
Compound
Pike Push-Up alternatives
More shoulders exercises
Alternating Dumbbell Shoulder Press
Dumbbells
Arm Circles
Bodyweight
Arnold Press
Dumbbells
Band External Rotation
Resistance band
Band Front Raise
Resistance band
Band Overhead Press
Resistance band
Frequently asked questions
What muscles does the Pike Push-Up work?
The Pike Push-Up mainly works your shoulders, with help from your triceps, upper chest and core.
How many sets and reps should I do?
A good starting point is 6 to 15 reps per set, and many lifters get the best results between 6 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Pike Push-Up good for beginners?
It is rated intermediate, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Pike Push-Up?
You need bodyweight.
Add Pike Push-Up to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon