Pike Push Up | Illustrated Exercise Guide

Primary muscles: Shoulders
Secondary muscles: Chest, upper back, arms, core
Equipment: No equipment

Pike Push Up Instructions

1. Get down on your hands and feet, with your hands shoulder-width apart, your legs straight and your hips up.
2. Bend your elbows, until your arms form a 90-degree angle, and bring your head close to the mat.
3. Straighten your elbows, pushing your body away from the mat, and return to the starting position.
4. Repeat until the set is complete.

Proper Form And Breathing Pattern

Start with your arms in line with your spine, straighten your back, engage your core and keep your upper and lower body at a 90-degree angle. Breathe in as you bend your elbows, and lower your body until your head almost touches the mat. Exhale as you straighten your arms and push back to the initial position.

From the Shop

Exercise Benefits

The pike push up is a great exercise for building shoulder strength and improving core stability. This exercise works your shoulders, arms, chest, back, and core, and helps to tone and strengthen your entire upper body.

Pike Push Up Demonstration

Sets And Reps

Complete 3 sets of 15 to 20 repetitions. If pike push ups are too challenging for you, start with knee push ups and bodyweight push ups, to increase muscle strength.

Calories Burned

To calculate the number of calories burned doing the pike push up, enter your weight and the duration of the exercise:

Related Upper Body Exercises

Try these other upper body exercises to tone, tighten and sculpt your triceps, biceps, chest, upper back and shoulders:
Medicine ball overhead circles
Dumbbell side swings
Lawnmower pull
Chest press legs extended

Popular Workouts

Full Body Workout

Norwegian 4×4 Workout

Looking for a heart-pumping routine that fits into your busy day? This Norwegian 4×4 Workout is a 32-minute cardio routine inspired by …

Lower Body Workout

28-Minute Thigh & Leg Sculpt

Ready to tone, strengthen, and sculpt your lower body in just under half an hour? This 28-Minute Thigh & Leg Sculpt workout targets every …

Core Workout

27-Minute Core Burn Workout

Looking for a fast, effective way to strengthen your abs and build total core stability? This 27-Minute Core Burn Workout is designed …