Shoulder
Pike Push-Up
Begin in a high plank position with your hands slightly wider than shoulder-width apart. Lift your hips toward the ceiling to form an inverted V shape.
- Equipment
- No Equipment
- Difficulty
- Intermediate
- Focus Area
- Shoulder
- Injury risk
- Low
Primary muscles
- anterior deltoid
- lateral deltoid
Secondary muscles
- triceps brachii
- upper trapezius
- serratus anterior
- pectoralis major
Target muscles
- shoulder
How to perform
- 1
Begin in a high plank position with your hands slightly wider than shoulder-width apart.
- 2
Lift your hips toward the ceiling to form an inverted V shape.
- 3
Keep your legs as straight as mobility allows and engage your core.
- 4
Bend your elbows and lower the top of your head toward the floor between your hands.
- 5
Pause briefly when your head is just above the floor.
- 6
Press through your palms and extend your elbows to return to the starting position.
- 7
Maintain the pike position throughout the movement.
Safety & form
Train smart. Read these notes before adding heavy load.
