Pike Push-ups
A push-up with the hips raised high so the body forms an upside-down V and the head travels toward the floor. Pressing at that steep angle shifts the work from the chest to the front delts and triceps, closer to an overhead press than a push-up. It is the bodyweight path from push-ups toward handstand push-ups.
Updated
Primary muscles: Front Delts. Supporting muscles: Triceps, Side Delts, Upper Chest. Equipment: Bodyweight.
Muscles worked
Primary
Secondary
Equipment
How to do it
- Start in a push-up position with hands about shoulder-width apart.
- Walk the feet in and lift the hips high until your body forms an upside-down V.
- Bend the elbows and lower the top of your head toward the floor just in front of your hands.
- Keep the elbows pointing back at about 45 degrees, not out to the sides.
- Stop when your head lightly touches the floor or just above it.
- Press the floor away until the elbows reach full lockout.
Watch for
- Hips dropping toward a plank, which turns it into a regular push-up.
- Head moving straight down between the hands instead of in front of them.
- Elbows flaring wide.
Breathing
Inhale as you lower, exhale as you press up.
Tip
Put your feet on a bench or box to make the torso more vertical once you can do all your planned reps with clean form.
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