Shoulders · Compound

Pike Push-Up

A bodyweight overhead press pattern with the hips piked high.

MAIN MUSCLE
Front delts
ALSO WORKS
Triceps, Upper chest
EQUIPMENT
Bodyweight
LEVEL
Intermediate
REPS
6-12
TEMPO
2-1-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Start in a push-up position and walk the feet in so the hips rise into an inverted V.

  2. Place hands slightly wider than shoulders.

  3. Bend the elbows to lower the top of the head toward the floor.

  4. Press back up to straight arms.

COMMON MISTAKES

  • Leaning back excessively; squeeze the glutes and keep the ribs down.
  • Pressing forward instead of up; move the head through so the weight finishes over mid-foot.
  • Partial lockout; finish with arms fully extended overhead.

TIPS

  • Brace like you are about to be punched in the stomach before every rep.

QUESTIONS

Which muscles does Pike Push-Up work?

The main muscle is Front delts. It also works Triceps, Upper chest.

How many reps should I do?

FORGE suggests 6-12 reps for Pike Push-Up. The app adjusts sets and reps to your goal and level.

What can I do instead of Pike Push-Up?

These train the same muscles: Seated Dumbbell Shoulder Press, Push-Up, Machine Shoulder Press.