Pike Push-Up
A push-up with your hips high, so you press at an overhead angle — a shoulder press with no equipment.
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Muscles worked
Target
Also works
- Equipment
- Bodyweight
- Level
- Intermediate
- Tempo
- Lower 2 s · Lift 1 s
How to do the pike push-up
- 1Start in a push-up position, then walk your feet in and lift your hips into an upside-down V.
- 2Hands slightly wider than your shoulders, head between your arms.
- 3Bend the elbows to lower the top of your head toward the floor in front of your hands.
- 4Press back up until the arms are straight.
When to pick it: Pick it for shoulder strength at home. Put your feet on a step or chair to make it harder.
Form cues
- Hips stay high
- Head travels forward of the hands
- Elbows angle back, not out
Common mistakes
- Letting it turn into a regular push-up
- Flaring the elbows wide
- Dropping onto the head
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time. Get a full 4–12 week program →
Equipment taken? Swap it for
These train the same muscles with different equipment.
More front delts exercises
All front delts exercises →
General fitness information, not medical advice. Stop if an exercise causes pain, and check with a clinician before starting if you have an injury or a health condition.