Pike Push-Ups
Upper BodyMuscles worked
shoulderstricepsupper back
- Equipment
- No equipment
- Level
- Intermediate
- How much to do
- 6–10 reps per set.
How to do it
- Start in a downward dog shape with your hips high and your hands a little wider than your shoulders.
- Keep your hips high so your torso angles toward the floor.
- Bend your elbows to lower the top of your head toward the floor.
- Lower until your head is just above the ground.
- Press back up until your arms are fully extended.
How to breathe
Breathe in as you lower, out as you push. Never hold your breath at the hardest point.
Common mistakes
Rounding your back. Lengthen your spine first, then move — the shape you start in is the shape you keep.
Stopping short of the ends. Half a rep trains half the muscle — go all the way to each end.
Cranking your neck back. Look at the floor a little ahead of you so your neck follows your spine.
Frequently asked questions
- Which muscles do Pike Push-Ups work?
- Pike Push-Ups mainly work your shoulders. They also engage your triceps and upper back.
- What equipment do you need for Pike Push-Ups?
- None — Pike Push-Ups are a bodyweight move you can do anywhere.
- Are Pike Push-Ups good for beginners?
- Pike Push-Ups suit intermediate exercisers. Build a base first, then add reps.
- How many reps of Pike Push-Ups should you do?
- 6–10 reps per set.