Pike Push-Up
Quick answer
The Pike Push-Up mainly works the front delts, with help from the traps and triceps. Inverted-V push-up that strengthens the shoulders with no equipment. Beginners: 2–3 sets of 8–12 clean reps, stopping before your form breaks down.
How to do it
- Get into a hands-and-feet support position, hips high, body forming an inverted V.
- Set your hands at shoulder width and bring your feet closer to load your arms.
- Bend your elbows to bring the top of your head toward the floor between your hands.
- Push the floor away until your arms are straight.
Muscles worked
MainSecondary
- Anterior Deltoids
- Triceps
- Traps
Common mistakes
- Keep your hips high throughout the movement.
- Don't let your elbows flare out fully to the sides.
Sets & reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–5 min |
| Muscle | 3–4 | 6–12 | 90–120 s |
| Endurance | 2–3 | 15–20 | 60 s |
Leave 1 to 3 reps in reserve on most sets, and add load once you reach the top of the rep range with good form.
Variations & alternatives
FAQ
What muscles does the Pike Push-Up work?
Mainly the front delts. It also works the traps and triceps.
How many sets and reps should I do?
Beginners can start with 2–3 sets of 10–12 reps. To build muscle, do 3–4 sets of 6–12 reps; for strength, 3–5 sets of 3–6 reps with longer rest. Stop 1–3 reps before failure and keep your form clean.
Is the Pike Push-Up good for beginners?
It is an intermediate exercise: learn the technique with a light load first, ideally with someone experienced, and progress in small steps.
Related tools
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