Pike Push-Up: how to do it right
In short: Pike push-ups are a push-up in a pike position, chest angled downward, that target the front of the shoulder with maximum load at mid-range.
How to do it, step by step
- 1Place your hands slightly wider than shoulder-width, fingers spread, and raise your hips to form an inverted V, head between your arms.
- 2Lower under control by bending your elbows backward, until the top of your head approaches the floor.
- 3Push in a straight line to straighten your arms without throwing your torso, keep your back braced.
- 4Don't fully lock your elbows at the top, keep continuous tension.
- 5Fluid rhythm: 2 seconds on the lowering phase, 1 second of pushing, with no dead time.
The mistake to avoid
Don't let your hips drop. Keep them high in the V.
Other common mistakes
- Hips too low, turning the movement into a regular push-up: raise your butt to make the axis more vertical and target the shoulder.
- Elbows flaring too far to the sides: keep them pointing backward to protect the joint and load the front delt.
- Bouncing at the bottom or rushing through the middle: slow down to maintain tension through the whole mid-range.
- Lower back arched from lack of bracing: engage your abs and pelvis to stay in line.
Muscles worked
- Main:
- Front delts
- Supporting:
- Side delts, Triceps
The front delt (anterior deltoid) is the prime mover, pushing your body up at an angle close to vertical. The side delt assists in arm abduction. The triceps extend the elbow at the end of the push. The upper chest and lower trapezius help stabilize the shoulder blade.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Arnold Press ›
- Seated Dumbbell Shoulder Press ›
- Standing Dumbbell Shoulder Press ›
- Shoulder Press Machine ›
- Standing Barbell Overhead Press ›
Frequently asked questions
How do I do this exercise?
Hands a bit wider than shoulder-width, fingers spread, raise your hips to make an inverted V, head between your arms. Lower under control by bending your elbows backward until your head approaches the floor, then push in a straight line without throwing your torso. Keep your back braced and don't fully lock your elbows at the top.
How low should I go?
Lower until the top of your head approaches the floor, elbows near 90 degrees. That's where, at mid-range, the tension is maximal on your front delt, never rush through it. And don't come back up with your arms fully locked, keep the tension continuous.
I don't feel anything, is that normal?
You should feel the front delt working. Raise your butt to make the axis more vertical: the more vertical you are, the more the front shoulder works instead of the chest. Deliberately slow down mid-range and focus on it, it's your gain zone.
How fast should I do the movement?
Lower your head toward the floor in 2 seconds, under control, without collapsing at the bottom. Push in 1 second, firm but clean, with no bounce and no dead time. It's the control through mid-range that does the work, not the speed.
How should I breathe?
Breathe in as you lower your head toward the floor, breathe out hard during the push, especially through mid-range where the effort peaks. Keep your trunk braced from start to finish, belly tight and glutes active, so you don't arch.