How to do the Kneeling Pike Push-Up
- Keep your knees on the floor and your hips high behind your hands.
- Bend your elbows to lower your head just forward of your hands.
- Push away through your palms while keeping the hip angle steady.
Common mistakes
- Sitting back onto your heels during the press.
- Flaring your elbows straight out as you descend.
Suggested sets and reps
Use these ranges as a starting point. Your plan sets the volume based on your goal and experience.
| Training goal | Sets | Reps per set |
|---|---|---|
| Muscle building | 3–4 | 10–15 |
| Strength | 3–4 | 6–10 |
| Muscular endurance | 2–3 | 15–22 |
Alternative exercises
- Pike Push-Up · Bodyweight
- Knee Push-Up · Bodyweight
- Resistance Band Overhead Press · Resistance bands
Frequently asked questions
What muscles does the Kneeling Pike Push-Up work?
Primary muscle group: Shoulders. Secondary muscles: triceps, upper chest, core.
How many reps should I do for the Kneeling Pike Push-Up?
Muscle building: 3–4 sets of 10–15 reps. Strength: 3–4 sets of 6–10 reps. Muscular endurance: 2–3 sets of 15–22 reps.
What can I do instead of the Kneeling Pike Push-Up?
Compare the setup and equipment for these alternatives: Pike Push-Up, Knee Push-Up, Resistance Band Overhead Press.