About this exercise
The pike push-up is a bodyweight exercise that targets your shoulders, triceps, and upper chest while engaging your core for stability.
Pike pushup
Step by step instructions, muscle activation and variants for the Pike pushup.
MediumFront shoulders
How to Perform
- Start in a push-up position with your hands shoulder-width apart and your feet together.
- Lift your hips towards the ceiling, forming an inverted 'V' shape with your body. Your arms and legs should be straight.
- Keep your head aligned with your spine, looking towards your feet.
- Bend your elbows and lower your head towards the floor, keeping your hips raised and your back straight.
- Pause briefly when your head is close to the floor, ensuring proper form.
- Push through your hands to straighten your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Muscle Activation
Primary
Front shoulders
Secondary
TricepsSide shouldersUpper chestMiddle chest
About the Pike pushup
The Pike pushup 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.
You may also like
Alternate Hamstring Curl Sky Punch
Bodyweight · Medium
HamstringsFront shouldersGlutesCore
Alternating Leg Downward Dog
Bodyweight · Easy
AbsGlutesFront shouldersUpper chestHamstringsCoreRear shouldersSide shouldersMiddle chestObliquesMiddle backOuter thighs
Arm Circle Step Back
Bodyweight · Easy
Front shouldersSide shouldersCoreRear shoulders
Arm Circles
Bodyweight · Easy
Rear shouldersFront shouldersSide shouldersUpper chestMiddle chestTrapeziusMiddle back