Pike Push-Up

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 3 to 6 reps with 2 to 3 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 8 to 12 reps with 60 to 120 seconds of rest.

Execution and technique cues

• Place your hands shoulder-width apart on the floor and elevate your hips into an inverted V-shape position.
• Shift your weight forward onto your toes and look back at your feet to keep your neck neutral.
• Lower your head diagonally forward toward the floor to form a tripod shape with your hands and head.
• Press through your palms to push your body back and up to the starting position, lock out, and repeat.

Common mistakes

• Lowering the head directly straight down between the hands rather than forward in a tripod path.
• Allowing the elbows to flare outward to the sides, which places excessive stress on the shoulders.
• Letting the hips sag or bend, which shifts the emphasis away from the shoulders and onto the chest.

Frequently asked questions

How can I make the pike push-up easier if I cannot perform a full rep?

You can reduce the bend at your hips by walking your feet further back, or perform the exercise with your hands elevated on a bench.

Should my heels stay flat on the ground?

No, your heels will naturally lift off the ground, and you should perform the exercise balancing on the balls of your feet.

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