Pike Push-up
Expert Advice
Ensure your elbows do not flare out to the sides; keep them aligned with your body to maximize shoulder engagement and minimize injury risk.
How-to-do Steps
- Start in a downward dog position with your feet hip-width apart and hands placed on the ground slightly wider than shoulder-width.
- Lower your head towards the ground by bending your elbows, keeping your hips high.
- Push through your hands to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Track Pike Push-up in FitAI
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Muscles Worked
Pike Push-up primarily targets the Shoulders, Chest, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders30%
Chest30%
Secondary
Abs10%
Triceps30%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Pike Push-up work?
Pike Push-up primarily targets the Shoulders, Chest. Secondary muscles involved include Abs, Triceps. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Pike Push-up?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Pike Push-up suitable for beginners?
Pike Push-up is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
