Pike Push Up

Pike Push Up


This exercise is a variation of a push up where the hands are placed closer together and the body is in an inverted V shape. It primarily targets the shoulders and triceps.

Muscle Group

Equipment Required

Pike Push Up Instructions

  1. Start in a downward dog position with your hands and feet on the ground, forming an inverted V-shape with your body.
  2. Walk your feet closer to your hands, keeping your legs straight, until your hips are directly above your shoulders.
  3. Bend your elbows and lower your head towards the ground, keeping your legs straight and your heels on the ground.
  4. Push back up to the starting position, keeping your legs straight and your hips above your shoulders.
  5. Repeat for the desired number of repetitions.

Pike Push Up Form & Visual

Pike Push Up

Pike Push Up Benefits

  • Strengthens the shoulders, triceps, and core muscles
  • Improves shoulder mobility and stability
  • Increases upper body strength and endurance
  • Can be done anywhere without equipment
  • Variations can be added to increase difficulty and target specific muscle groups

Pike Push Up Muscles Worked

  • Shoulders (deltoids)
  • Triceps
  • Chest (pectoralis major)
  • Upper back (trapezius and rhomboids)
  • Core (abdominals and lower back)

Pike Push Up Variations & Alternatives

  • Decline Pike Push up
  • Feet Elevated Pike Push up
  • Single Leg Pike Push up
  • Spiderman Pike Push up
  • Side-to-Side Pike Push up