The pike push-up is a higher intensity workout as compared to a traditional push-up exercise. It is an exercise for improving core stability and building shoulder strength. It works your arms, shoulders, core, chest, and back, and helps to strengthen and tone your entire upper body.

  • Bodyweight
  • Compound

Pike push-up is a form of the traditional push-up which emphasizes on shoulder muscles. If you are looking to increase muscle mass, strength, or both in your arms and shoulders, pike push-up is a great exercise to perform. There are various varieties of push-ups that one can try; however, pike push up is most productive among them. Incorporating this kind of push-up into your exercise routine help build muscle mass, additional strength, and improve weak parts in the shoulders. One should take advantage of this versatile exercise that does not require any equipment and varies the form of push-ups one do for variety.

Similar Exercises to Try

Suggested Equipment

Benefits of Pike Push-up

  • Pike push-ups are ideal for an individual who desires to build the shoulder strength. It is a great accolade to any shoulder or upper body workout. Additionally, they are adjustable to nearly all fitness levels.
  • This workout is a compound exercise like other bodyweight practices as it makes muscles to perform well. It is a workout for the posterior side of the shoulders, the back, the hamstrings, and the core.
  • Pike push-ups do not only build upper body endurance and strength but through changing your hand and foot position, you’ll also better target the shoulder stabilizers muscles.
  • Pike Push-ups work not only for your upper body and shoulder, yet they also engage and strengthen your back and core.
  • It is also incredible at reducing your risk for lower back injury and pain.

Muscles Worked

  • Chest
  • Shoulders
  • Upper back
  • Arms
  • Core

How to do a Pike Push-up

  1. First, suppose a push-up position over the floor. Your arms should be straightforward and place your hands under your shoulders by keeping your
    elbows extended.
  2. Now put up your hips in a way that your body forms a “V” shape upside down. Your arms and legs should be straight.
  3. Next, bend your elbows to lower your upper body until your forehead nearly touches the ground.
  4. Take a short pause and go back to the starting position.
  5. Do about 10-12 reps.