Pike Push-Up.

How to do it.

1. Step 01

   Start in a push-up position, then walk your feet closer to your hands, lifting your hips high.

2. Step 02

   Form an inverted 'V' shape with your body, keeping your legs and back straight.

3. Step 03

   Lower your head towards the floor by bending your elbows, aiming for the crown of your head.

4. Step 04

   Keep your elbows pointing slightly backward, not flared out to the sides.

5. Step 05

   Push through your shoulders and triceps to return to the starting inverted 'V' position.

6. Step 06

   Maintain core engagement throughout the movement to stabilize your body.

Pro cues.

• Focus on driving through your shoulders to initiate the press.

• Control the eccentric phase to maximize muscle tension.

• Elevate your feet for increased difficulty and greater shoulder activation.

Questions, answered.

What is the Pike Push-Up?

Bodyweight compound exercise primarily targeting the anterior deltoids, with secondary triceps and upper chest involvement.

What muscles does the Pike Push-Up work?

The Pike Push-Up primarily works your front delts. It also recruits your triceps and upper chest as secondary movers.

What equipment do I need for the Pike Push-Up?

None. The Pike Push-Up is a bodyweight movement you can do without any equipment.

How many sets and reps should I do for the Pike Push-Up?

A typical prescription for the Pike Push-Up is 3–5 sets of 6–15 reps. Rest about 90–180 seconds between sets.

Is the Pike Push-Up good for beginners?

The Pike Push-Up is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.