A vertical push variation performed from a pike position that primarily loads the shoulders and also works the triceps. You raise the hips and press the crown of your head toward the floor by flexing and extending the elbows.
How to do the Push Up (Pike)#
- Place your hands shoulder-width on the floor and lift your hips so your torso forms an inverted V with straight or slightly bent legs.
- Brace your core and keep your shoulders active by reaching the crown of your head toward the space between your hands.
- Bend your elbows and lower the top of your head toward the floor in a controlled, vertical path while keeping hips high.
- Press through your palms to extend the elbows and return to the starting pike position, maintaining shoulder engagement throughout.
Muscles worked#
- Primary: Front delts, Triceps
- Secondary: Side delts, Upper back, Traps, Abs
Common mistakes#
- Hips sagging and losing the pike angle.
- Elbows flaring out too wide instead of tracking toward the head.
- Leading the movement with the neck rather than the shoulders.
- Only partially lowering and not approaching the head toward the hands.
