Pike Push-Up on Handles: how to do it right

In short: Pike push-ups on handles: a bodyweight movement that loads the front delt at mid-range, with your torso angled toward the floor.

How to do it, step by step

1. 1Set the handles shoulder-width apart, feet raised or hips high to pike your torso toward the floor.
2. 2Lock in your bracing, head in line with your back, eyes between your hands.
3. 3Bend your elbows and lower your head toward the floor in a controlled way, with no jerk.
4. 4Push continuously until your elbows are extended, with no pause at the top or the bottom.
5. 5Keep a steady rhythm, 2 seconds on the way down, a snappy push, a fluid movement through the whole range.

The mistake to avoid

Don't let your head dive forward: lower straight down between your hands.

Other common mistakes

• Arching your lower back when you tire, which unloads the shoulder: keep your pelvis tucked and your bracing active.
• Bouncing at the bottom with your head, which is cheating and puts your neck at risk: control the descent and restart without momentum.
• Flaring your elbows to a right angle, which stresses the joint: keep them about 45 degrees from your torso.
• Locking out completely at the top to catch your breath, which cuts the useful tension: stay in the flow of the movement.

Muscles worked

Main:

Front delts

Supporting:

Side delts, Triceps

The front delt (anterior deltoid) leads the action, pushing your body away from the floor along the vertical axis of the angled torso. The side delt assists in abduction and in stabilizing the head of the humerus. The triceps handle elbow extension at the end of the push. The upper trap and serratus anterior stabilize the shoulder blade along the whole path.

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