Pike Push-Up
A push-up with hips high: builds overhead pressing strength without equipment.
- Sets
- 3
- Reps
- 8-12
- Rest
- 75 s
- Difficulty
- Intermediate
BodyweightSecondary muscles: Arms, Core
Movement Pattern
Targeted Muscles
How to Perform
- 01From a push-up position, lift your hips to form an inverted V.
- 02Bend your elbows and lower the crown of your head toward the floor.
- 03Press back up to the starting position.
Form Tips
- Keep the load on your shoulders; maintain the hip angle as you lower.
- To make it harder, elevate your feet.
Other Shoulders Exercises
- Free Weights
Overhead Press
Shoulders
The standing overhead barbell press: the benchmark of shoulder strength.
4 × 6-8Intermediate - Free Weights
Lateral Raise
Shoulders
A light-weight movement isolating the side delts: built for shoulder width.
3 × 12-15Beginner - Machine
Shoulder Press Machine
Shoulders
Safe overhead pressing on a fixed path; ideal for getting started with shoulder training.
3 × 10-12Beginner