Pike Push Up From Deficit

Muscles worked

Setup

1. Place two sturdy platforms or blocks (like aerobic steps) slightly wider than shoulder-width apart on the floor.
2. Place your hands firmly on the platforms and walk your feet toward your hands until your hips are high in the air.
3. Keep your legs straight and your weight shifted forward onto your hands, forming an inverted 'V' shape with your torso nearly vertical.

How to do it

1. Inhale and lower your head toward the space between the platforms, moving forward slightly so your head and hands form a tripod shape.
2. Continue descending under control until your head passes the level of your hands to utilize the full deficit.
3. Exhale and push powerfully through your palms to return to the starting position, fully extending your arms and pushing your head back between your shoulders.
4. Maintain a controlled 3-0-1-0 tempo, focusing on a slow descent into the deficit.

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 at the bottom to maintain the tripod base.
• Keep your core braced and avoid arching your lower back as you push up.
• Maintain high hips throughout the entire movement to keep the load on the shoulders.

Pro tips

• Think about pushing the floor away from you at an upward angle to maximize tension on the medial and anterior deltoids.
• Focus on 'shrugging' your shoulders at the top of the movement to ensure full scapular upward rotation and stability.

Make it harder

• Elevate your feet on a bench or box to shift a higher percentage of your body weight onto your shoulders.
• Add a 2-second isometric pause at the bottom of the deficit to eliminate momentum and build bottom-end strength.

Frequently asked

What muscles does the pike push up from deficit work?

The pike push up from deficit primarily targets the pectorals, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the pike push up from deficit?

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

Is the pike push up from deficit good for beginners?

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

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