Pike Push-Up

Muscles worked

Setup

1. Start in a high plank position with your hands slightly wider than shoulder-width apart.
2. Walk your feet toward your hands, hiking your hips high into the air until your body forms an inverted 'V' shape.
3. Keep your legs as straight as possible and stay on the balls of your feet.
4. Shift your weight forward so your shoulders are positioned slightly ahead of your wrists.

How to do it

1. Inhale and slowly lower the crown of your head toward the floor in front of your hands, creating a tripod shape with your head and palms.
2. Control the descent for 2-3 seconds until your head nearly touches the ground.
3. Exhale and press powerfully through your palms to return to the starting 'V' position.
4. At the top of the movement, push your head back through your arms to fully engage the shoulders and traps.

Form checklist

• Keep elbows tucked at a 45-degree angle rather than flaring them out to the sides.
• Ensure your head moves forward of your hands during the descent, not directly between them.
• Maintain a neutral spine and avoid excessive rounding of the lower back.
• Keep your core braced to prevent your hips from sagging.

Pro tips

• Think about 'pushing the floor away' at the top of the rep to maximize serratus anterior activation.
• Look back toward your feet throughout the movement to maintain a neutral neck and better alignment.

Make it harder

• Elevate your feet on a bench or box to shift a higher percentage of your body weight onto your shoulders.
• Place your hands on parallettes or blocks to increase the range of motion and create a deeper stretch.

Frequently asked

What muscles does the pike push-up work?

The pike push-up primarily targets the deltoids and triceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the pike push-up?

The pike push-up requires no equipment — just your body weight.

Is the pike push-up good for beginners?

The pike push-up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Barbell Military Press With Hanging Band TechniqueAdvanced · deltoids and triceps
• Barbell Pullover-To-PressIntermediate · deltoids, pectorals, and triceps
• Barbell Snatch PullAdvanced · deltoids, erector spinae, glutes, hamstrings, lats, quadriceps, trapezius, and triceps
• Bodyweight Standing Military PressBeginner · deltoids and triceps