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Pike push-ups

intermediateno equipmentcompound exercise
Pike push-ups: start of the movement
1 · start
Pike push-ups: end of the movement
2 · end
Illustration: wger.de, CC BY-SA 4.0
Muscles worked
shoulderschestbicepsforearmsabsabsquadscalvesshoulderschestbicepsforearmsabsabsquadscalvesFRONTshouldersbackbacktricepsforearmsbackgluteshamstringscalvesshouldersbackbacktricepsforearmsbackgluteshamstringscalvesBACK
Primary: shoulders
Secondary: triceps

Correct technique

  1. 1Push-up position, lift your hips into an upside-down V.
  2. 2Hands shoulder-width apart.
  3. 3Lower your head between your hands, elbows slightly back.
  4. 4Push back.
Breathing: Exhale on the effort (lifting, pressing, pulling), inhale as you release.

Common mistakes

  • ✕Hips sag and it turns into a regular push-up.
  • ✕Elbows flared to the sides.

Caution if you have pain

If you have pain in your wrists or shoulders, choose a gentler variation. In your custom plan we leave it out completely in that case.

Similar exercises

Standing barbell overhead press
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Dumbbell shoulder press
dumbbells
Machine shoulder press
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Band overhead press
resistance band
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