Body weight
Pike push-up
Pike push-up mainly works your front shoulders and side shoulders. It also helps your triceps, chest, and upper back.
Step by step
- Start with hips high, body in an upside-down V.
- Bend your elbows and lower the top of your head toward the floor.
- Press the floor away to return to the V.
What you should feel
Work in your shoulders and the backs of your arms. Your wrists and neck should not hurt.
Common mistake
Hips dropping so it becomes a regular push-up; keep your hips high and walk your feet closer.
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.
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 shouldersQuestions
What muscles does the pike push-up work?
Pike push-up mainly works your front shoulders and side shoulders. It also helps your triceps, chest, and upper back.
Can I do the pike push-up at home?
Yes. You only need your body weight and a little floor space.
How many sets and reps of the 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.
JOGO Fuel
Get a training plan built around your goal
Save it, log your meals, get days built around your games and a coach that explains every change. Free, with your JOGO account.
Start free