Pike Push Up

How to do it

1. Start in a push up position with the hands slightly wider than shoulder-width.
2. Walk your feet toward your hands and lift your hips high so the body forms an upside-down V.
3. Keep the legs as straight as you can and the head between the arms.
4. Bend the elbows and lower the top of your head toward the floor just in front of your hands.
5. Press back up until the arms are straight, keeping the hips high.

Tips

• Put your feet on a box to make it harder and closer to a handstand push up.
• Aim the head forward to form a triangle with the hands.

Common mistakes

• Dropping the hips so it turns into a regular push up.
• Letting the elbows flare out wide.
• Cutting the depth short.

Muscles worked by the Pike Push Up

• Front delts Primary29%
• Side delts Secondary15%
• Triceps (lateral head) Secondary13%
• Upper traps Secondary9%
• Triceps (long head) Secondary7%
• Triceps (medial head) Secondary5%
• Upper chest Minor5%
• Serratus anterior Minor5%
• Upper abs Stabilizer4%
• Spinal erectors (lower back) Stabilizer3%
• Rotator cuff Stabilizer3%
• Rear delts Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Inverted pressing against body weight. Pressing overhead is shoulder flexion and abduction with elbow extension: the front delt leads, the lateral delt and triceps assist, and the upper traps and serratus rotate the shoulder blade up.

Pike Push Up alternatives

Same equipment

• Handstand Push UpBodyweight

Different equipment

• Band Shoulder PressResistance band
• Overhead PressBarbell
• Barbell Z PressBarbell

Easier

• Seated Dumbbell Overhead PressDumbbell
• Hammer Strength Shoulder PressMachine

Make it harder

• Handstand Push UpBodyweight
• Barbell Z PressBarbell
• Z PressBarbell
• Axle Bar PressBarbell

Make it easier

• Band Shoulder PressResistance band
• Seated Dumbbell Overhead PressDumbbell
• Hammer Strength Shoulder PressMachine
• Plate Loaded Shoulder PressOther equipment

Similar exercises

• Handstand HoldBodyweight
• Handstand WalkBodyweight

Frequently asked questions

What muscles does the Pike Push Up work?

Mainly the front delts. The side delts, triceps (lateral head), upper traps, triceps (long head) and triceps (medial head) assist.

Is the Pike Push Up good for beginners?

The Pike Push Up is rated intermediate. If you are new, learn the Band Shoulder Press first and build up from there.

What is a good alternative to the Pike Push Up?

For example the Handstand Push Up, Band Shoulder Press and Overhead Press. They train mostly the same muscles, some with different equipment.

How do you make the Pike Push Up harder?

Add weight or reps, or move on to the Handstand Push Up and Barbell Z Press.

Sources

• Saeterbakken and Fimland 2013, JSCR 27(7):1824-1831 (standing, seated, barbell, dumbbell)

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