How to do the Pike Push-Up
Primary: Front Delts, Triceps · also works Side Delts, Upper Back, Core. Also called: pike press.
Step by step
- 1
Start in a push-up position, then walk your feet toward your hands so your hips rise into an inverted V.
- 2
Keep your arms straight and your head between your arms.
- 3
Bend your elbows to lower the top of your head toward the floor just in front of your hands.
- 4
Press back up until your arms are straight.
- 5
Place your feet on a box or bench to make the exercise harder.
Coaching cues
- Push your hips as high as you can to load the shoulders
- Elbows track forward, not out to the sides
- Look at a spot between your hands
Common mistakes
- Keeping the hips too low so it becomes a push-up
- Flaring the elbows
- Letting the head hit the floor
Sets, reps and where it fits
Muscle
3–4 × 6–12
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Pike Push-Up alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Pike Push-Up work?
Primary: Front Delts, Triceps. Secondary: Front Delts, Triceps, Side Delts, Upper Back, Core
How many sets and reps of Pike Push-Up should I do?
For muscle: 3–4 sets of 6–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Pike Push-Up?
Same movement pattern, different equipment: Dumbbell Shoulder Press, Handstand Push-Up, Overhead Press, Band Shoulder Press, Kettlebell Press, Landmine Press.
Is the Pike Push-Up good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.