Shoulders · Compound Exercise
Pike Push-Up
The Pike Push-Up is a compound exercise that primarily trains the Shoulders, with help from the Triceps and Core. Here is how to perform it with good form, the muscles it works, and how to program it.
Compound
Bodyweight
Intermediate
Muscles worked
Shoulders — primary
Triceps — assist
Core — assist
How to perform the Pike Push-Up
1
Set up
Hands shoulder-width, hips high — body forms a V.
2
Execute
Lower forehead toward the floor between hands.
3
Form check
Press back up to the start position.
How to program it
3–4 sets × 6–10 reps · 1–2 reps in reserve · 2–3 min rest
Progress by adding a rep or a little load each week, keeping the reps in reserve shown above.
Put it in a plan.
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