Feet-up pike push-up: How to Do It, Muscles Worked

Step by step

Place your feet on a bench, hips high over your hands.
Bend your elbows and lower your head between your hands.
Press up strongly until your arms are straight.

What you should feel

Work in your shoulders and the backs of your arms, harder than a regular pike. Your wrists, neck and lower back should not hurt.

Common mistake

Going too deep too fast; control the descent and use a lower bench if needed.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Works

Front shoulders Side shoulders

Helps

Triceps Chest Upper back

Equipment

Body weight

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Seated dumbbell pressFront shoulders, Side shoulders

Landmine pressFront shoulders, Chest

Dumbbell shoulder pressFront shoulders, Side shoulders

Arnold pressFront shoulders, Side shoulders

Half-kneeling one-arm pressFront shoulders, Side shoulders

Overhead pressFront shoulders, Side shoulders

Questions

What muscles does the feet-up pike push-up work?

Feet-up pike push-up mainly works your front shoulders and side shoulders. It also helps your triceps, chest, and upper back.

Can I do the feet-up pike push-up at home?

Yes. You only need your body weight and a little floor space.

How many sets and reps of the feet-up pike push-up?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition.

More exercises for your front shoulders

Feet-up pike push-up