What is a Pike Push-Up?
The pike push-up is a push-up variation that will give you a great shoulder burn. It is a strength-building exercise that targets your shoulders with support from your triceps. The movement also requires flexibility in your hip complex, hamstrings, calves, and ankles.
The following muscle groups are engaged when performing pike push-ups:
How to Do a Pike Push-Up (Instructions):
Trainer Tips for Pike Push-Ups:
Progression (make harder)
Elevate your feet by placing them on a chair, bench, couch, etc… When you elevate your feet focus on making your arms and torso perpendicular to the floor.
Perform a handstand push-up with your feet on a wall or other support surface.
Regression (make easier)
- Spread the distance between your hands and your feet, while keeping your arms and legs straight with a bend at the hip.
Perform the movement on your knees with your hands on an elevated platform, such as a chair, bench, couch, etc…
Set a goal to complete 100 pike push-ups throughout the entire day.
- Example: Complete 10 pike push-ups every hour from 7am – 5pm
Fitness Resources Grounded in Biblical Truth