Pike Push-Up

Muscles worked

• Front deltsFront of the shouldersPrimary
• TricepsBack of the upper armSecondary

How to do it

1. Find your position. Give yourself space and a surface that does not slip.
2. Hands on the floor about shoulder width, hips high so the body makes an upside-down V.
3. Bend the elbows to bring the top of the head down to a point just in front of the hands.
4. Press back up to straight arms, keeping the hips high.
5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

• Hips dropping. Keep the hips high so the shoulders do the work.
• Head going straight down. Bring the head to a point just in front of the hands.

Alternatives that train the same movement

• Arnold PressDumbbell + Bench
• Behind-the-Neck PressBarbell
• Machine Shoulder PressMachine
• Overhead PressBarbell
• Seated Barbell Shoulder PressBarbell + Bench
• Seated Dumbbell Shoulder PressDumbbell + Bench