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Pike Push-Up from Deficit

Step by step instructions, muscle activation and variants for the Pike Push-Up from Deficit.

MediumFront shoulders

About this exercise

A bodyweight shoulder-pressing exercise in which your hands are placed on elevated surfaces — such as weight plates — to increase the range of motion below the floor level. The deficit position deepens the stretch on the anterior deltoids and builds greater overhead pressing strength compared to a standard pike push-up.

How to Perform

  • Place two weight plates or similar flat risers on the floor shoulder-width apart
  • Position your hands on the plates with arms straight and hike your hips high into a pike position
  • Keep your legs as straight as possible and your head between your arms
  • Bend your elbows and lower your head toward the floor, going deeper than plate level
  • Lower with control until your nose nearly touches the floor between the plates
  • Press back up powerfully by extending your elbows until your arms are fully locked out
  • Maintain a tight core and avoid letting your hips drop throughout the movement

Muscle Activation

Primary
Front shoulders
Secondary
TricepsUpper chest

About the Pike Push-Up from Deficit

The Pike Push-Up from Deficit is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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