Nishaana
Pike Push-Up guide
The Pike Push-Up is a intermediate-level compound bodyweight exercise that primarily targets the Front Deltoid (Anterior). Set up with a braced, stable base, move through a full range of motion under control, and progressively add weight or reps over time to keep getting stronger.
What muscles does the pike push-up work?
The Pike Push-Up primarily trains the Front Deltoid (Anterior), recruiting the surrounding shoulders musculature and supporting muscles as a compound lift. Train it as part of a balanced shoulders routine.
How do you do the pike push-up?
To do the Pike Push-Up: set up at the bodyweight with a stable, braced position — feet planted and core tight; take a grip or stance that lets your shoulders drive the movement through its full range of motion; lower under control, then drive back to the start, keeping tension on the front deltoid (anterior); avoid momentum, breathe through each rep, and stop 1–2 reps short of failure on most working sets.
- Set up at the bodyweight with a stable, braced position — feet planted and core tight.
- Take a grip or stance that lets your shoulders drive the movement through its full range of motion.
- Lower under control, then drive back to the start, keeping tension on the front deltoid (anterior).
- Avoid momentum, breathe through each rep, and stop 1–2 reps short of failure on most working sets.
What are the most common pike push-up mistakes?
- Using momentum or bouncing instead of controlled tension.
- Cutting the range of motion short to move more weight.
- Adding load before the current weight is clean for every rep.
Pike Push-Up alternatives
Pike Push-Up FAQ.
What muscles does the Pike Push-Up work?
The Pike Push-Up primarily targets the Front Deltoid (Anterior), training the Shoulders as the main muscle group, along with supporting muscles as a compound movement.
Is the Pike Push-Up a compound or isolation exercise?
The Pike Push-Up is a compound exercise — it works multiple muscles and joints at once, so you can load it heavily.
What equipment do I need for the Pike Push-Up?
You need no equipment — just your bodyweight. Difficulty is rated intermediate.
What are good alternatives to the Pike Push-Up?
Good shoulders alternatives include Overhead Press, Dumbbell Shoulder Press, Lateral Raise.
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