Home Exercises Chest Pike Push-up

Pike Push-up

Chest Shoulders Calisthenic Full GymNO EQUIPMENT

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Primary musclesChest، Shoulders، Calisthenic

EquipmentFull Gym، NO EQUIPMENT

Level—

Suggested3 × 8–12

Overview

Pike Push-up is a push-up variation in which you raise your hips toward the ceiling so your body forms an inverted V, or pike position. That change in body angle moves the focus away from the chest and triceps and more toward the shoulders and upper chest. It also serves as a useful progression toward handstand push-ups, making it a flexible option for all fitness levels. Use it if you want to build overhead press strength for calisthenics, gymnastics, and functional fitness training.

How to do it

1

Set up in a push-up position with your hands shoulder-width apart and your feet together.
2

Drive your hips up toward the ceiling until your body makes an upside-down V, like a downward dog in yoga.
3

Straighten your arms and keep your head neutral between your arms.
4
Lower your head

by bending your elbows until it moves toward the floor.
5

Angle your elbows about 45 degrees to help limit shoulder strain.
6

Stop when your head is just above the floor.
7
Push back up

to the start by extending your arms.
8

Complete 8–15 repetitions for 3–4 sets.

Form tips & common mistakes

Keep your core tight

so you stay balanced and in control.

Push through your palms

to fully recruit the shoulders.

Keep your elbows tucked

slightly to help protect your shoulder joints.

Move slowly and with control

to get the most strength benefit.

Engage your legs

to help stabilize your body.

Muscles worked

Target

Anterior Deltoid

Synergists

Pectoralis Major، Clavicular، Triceps، Lateral Deltoid، Trapezius، Serratus Anterior

Dynamic stabilizers

Biceps Brachii

Alternatives & variations

Aurilx

Pike Push-up

Overview

How to do it

Lower your head

Push back up

Form tips & common mistakes

Muscles worked

Alternatives & variations

Bench Pike Push-up

Pike Push-Up Between Chairs

Wall-Supported Handstand Push-Ups

Handstand

Handstand Push-Up

Handstand Walk