How to do the Pike Push-Up
- Start on hands and feet with your hips high.
- Bend your elbows and aim the top of your head just ahead of your hands.
- Press the floor away and return with your hips still high.
Common mistakes
- Dropping the hips so the movement becomes a regular push-up.
- Letting your head bear weight on the floor.
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 | 8–12 |
| Strength | 3–4 | 5–8 |
| Muscular endurance | 2–3 | 12–18 |
Alternative exercises
- Kneeling Pike Push-Up · Bodyweight
- Push-Up · Bodyweight
- Resistance Band Overhead Press · Resistance bands
Frequently asked questions
What muscles does the Pike Push-Up work?
Primary muscle group: Shoulders. Secondary muscles: triceps, upper chest, core.
How many reps should I do for the Pike Push-Up?
Muscle building: 3–4 sets of 8–12 reps. Strength: 3–4 sets of 5–8 reps. Muscular endurance: 2–3 sets of 12–18 reps.
What can I do instead of the Pike Push-Up?
Compare the setup and equipment for these alternatives: Kneeling Pike Push-Up, Push-Up, Resistance Band Overhead Press.