Pike Push-up
Pike push-up is a bodyweight press that targets the delts. Lift the hips into an inverted V, lower the head toward the floor, and press back up. It provides an overhead-press-like stimulus.
Basic Info
- Primary Muscle Group
- Shoulders
- Detailed Muscles
- Front delts / Lateral delts / Rear delts / Triceps
- Equipment
- Bodyweight
- Also Known As
- パイクプッシュアップ / パイク腕立て / pike pushup / pike push-up
How to Perform
- Set a stable position and brace your torso.
- Press with control without using momentum.
- Lower under control while keeping range of motion.
Form Tips
- Do not shrug your shoulders
- Keep wrists neutral
- Avoid excessive momentum
Pro Tips
- Stabilize movement path before increasing weight.
- Reduce neck tension and keep shoulders controlled.
Rep Guide
General guidelines. Adjust based on your goal, experience, and condition.
- Strength: 1-5 reps
- Hypertrophy: 6-12 reps
- Endurance: 13-20 reps
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