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All exercises

Pike push-up

Intermediate

Pike push-up is a compound bodyweight exercise for the front delts, also working the triceps, side delts, and chest.

What it works

Primary muscle

Front delts

Also works

TricepsSide deltsChest

Equipment
Bodyweight
Type
Compound · Push
Logged as
Reps
Suggested rest
90 seconds

How to do it

  1. 1Start in a push-up position, then walk your feet in and lift your hips until your body makes an upside-down V.
  2. 2Set your hands just wider than your shoulders and keep your legs as straight as your hamstrings allow.
  3. 3Bend your elbows and lower the top of your head towards a spot just in front of your hands, letting the elbows travel back rather than out.
  4. 4Stop just before your head touches, then press through your palms until your arms are straight again.
  5. 5For a deeper range, put your hands and feet on two benches placed side by side and lower your head between them.

What to do instead

  • Dumbbell seated shoulder pressDumbbell
  • Band shoulder pressResistance band

Easier variations

  • Push-upBodyweight

Harder variations

  • Exercise ball pike push upOther
  • Handstand push-upBodyweight
Logged today · 90 seconds restPike push-up

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