Pike push-up
Also called: pike press
A push-up with your hips high, so your shoulders do the work.
Bottom: shoulders, triceps working.
Main: shoulders, triceps Also: upper chest
Simplified illustration. Follow the steps and cues for exact form.
- Main muscles
- shoulders, triceps
- Equipment
- None
- Level
- Getting the hang of it
- Pattern
- Push
Wear and bring
- A mat or folded towel under your knees, back or hands.
Key cues
- Hips high, body in an upside-down V.
- Lower the top of your head toward the floor in front of your hands.
- Elbows point back, not out.
How to do it
- Start in a push-up position, then walk your feet toward your hands until your hips are high.
- Bend your elbows and lower your head toward the floor, just in front of your hands.
- Push back up to straight arms.
Common mistakes
| Common mistake | Fix |
|---|---|
| Hips drop and it turns into a push-up | Keep your hips high; walk your feet closer. |
Stop if
Stop if you feel sharp or pinching pain in your shoulders, neck or wrists, numbness or tingling, or pain that gets worse with each rep. Burning in the working muscles, heavy breathing and shaky last reps are normal effort.
Related: shoulder pain, wrist pain.
By equipment
No equipment needed, so this works the same with every setup.
Sets and reps by goal
| Goal | Reps | Sets | Rest |
|---|---|---|---|
| Strength | 3–6 | 3–5 | 2–5 min |
| Muscle | 6–15 | 3–4 | 1–2 min |
| Fat loss | 8–15 | 2–4 | 1–1½ min |
| General health | 8–12 | 1–3 | 1–2 min |
Where these come from: Goals. In a program, follow the program's numbers.
General information, not medical advice. If you have an injury, a health condition or are pregnant, check with a doctor or physical therapist before starting.