Pike push-up
- Muscle group
- Shoulders
- Primary muscles
- Front delts
- Secondary muscles
- Side delts, Triceps
- Start with your hands about shoulder-width apart and raise your hips high so your body forms an inverted V shape.
- Bend your elbows and lower your head toward the floor between your hands while keeping your hips raised.
- Push through your hands and extend your elbows to return to the starting position.
Tips
- Keep your hips raised throughout the movement so your body maintains the inverted-V shape rather than flattening toward a standard push-up position.
- Lower your head toward the floor in a controlled path directly between your hands, then press back up with the same control.
- Position your hands far enough forward that your arms can travel through a vertical path as you lower and press, rather than pushing at a shallow angle.
Common mistakes
- Letting the hips drop as the elbows bend, which flattens the body angle and changes the movement away from the intended overhead pressing path.
- Flaring the elbows out wide to the sides rather than allowing them to travel in a path consistent with the direction of the press.
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