# Pike Push-Up

A bodyweight vertical pressing variation targeting the front delts, triceps, and upper chest. Used to build overhead pressing strength and progress toward handstand push-ups.

- Intermediate · Compound
- Equipment: 
- HD video: https://media.seto.fit/exercises/pike-push-up/video/male.mp4
- HTML: https://seto.fit/exercises/pike-push-up/

## Muscles worked

- Front delts: 9/10
- Triceps: 7/10
- Upper chest: 5/10

## How to do the Pike Push-Up

1. Begin with your hands shoulder-width apart and feet far behind you on the floor.
2. Form an inverted 'V' shape by lifting your hips and walking your feet closer together.
3. Lower your head toward the floor, bending your elbows and keeping them angled back.

### Full technique — 7 steps

1. Start on the floor with hands shoulder-width apart and feet set behind you.
2. Lift your hips high and walk your feet in to form a strong inverted V.
3. Press your shoulder blades apart, straighten your legs as able, and keep your head between your arms.
4. Bend your elbows and lower your head down and slightly forward toward the floor.
5. Keep most of your weight over your hands as your elbows track diagonally back.
6. Lower until the crown of your head reaches the floor or your deepest controlled range.
7. Press through your palms to straighten your arms and return to the inverted V position.

## Common mistakes

- Hips too far behind hands
- Turning it into a push-up
- Elbows flaring straight out
- Stopping far above the floor
- Collapsing through the upper back

## Form cues

- Keep hips over hands
- Shift weight forward
- Lower crown of head
- Press back to pike

## How much to do

- **Strength** (good fit): 4–5 sets of 3–6 reps · rest 2 min · 2 reps in reserve · lower 3 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 8–12 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 2 s
- **Endurance** (best fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Reverse Grip Dumbbell Shoulder Press](https://seto.fit/exercises/reverse-grip-dumbbell-shoulder-press/), [Neutral Grip Dumbbell Shoulder Press](https://seto.fit/exercises/neutral-grip-dumbbell-shoulder-press/)
- **Barbell**: [Half Kneeling Landmine Press](https://seto.fit/exercises/half-kneeling-landmine-press/), [Two Hand Landmine Press](https://seto.fit/exercises/two-hand-landmine-press/)
- **Weight plates**: [Plate Overhead Press](https://seto.fit/exercises/plate-overhead-press/)
- **Machine**: [Single Arm Machine Shoulder Press](https://seto.fit/exercises/single-arm-machine-shoulder-press/), [Machine Shoulder Press](https://seto.fit/exercises/machine-shoulder-press/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Seated EZ Bar Overhead Press](https://seto.fit/exercises/seated-ez-bar-overhead-press/) — Beginner
- Easier: [EZ Bar Anti-Gravity Press](https://seto.fit/exercises/ez-bar-anti-gravity-press/) — Intermediate
- **This exercise: Pike Push-Up — 70% of bodyweight**
- Harder: [Single Arm Landmine Push Press](https://seto.fit/exercises/single-arm-landmine-push-press/) — Intermediate
- Harder: [Elevated Close Grip Pike Push-Up](https://seto.fit/exercises/elevated-diamond-pike-push-up/) — 85% of bodyweight

## Quick answers

### What muscles does the Pike Push-Up work?

Primary: Front delts 9/10. Also works: Upper chest 5/10, Triceps 7/10.

### When should I do the Pike Push-Up in a workout?

Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 9 min with rest.

### How many sets and reps of the Pike Push-Up?

Strength: 4–5 sets of 3–6 reps, rest 2 min, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Pike Push-Up?

Dumbbells: Reverse Grip Dumbbell Shoulder Press, Neutral Grip Dumbbell Shoulder Press. Barbell: Half Kneeling Landmine Press, Two Hand Landmine Press. Weight plates: Plate Overhead Press. Machine: Single Arm Machine Shoulder Press, Machine Shoulder Press.

### What is an easier version of the Pike Push-Up?

EZ Bar Anti-Gravity Press (Intermediate), Seated EZ Bar Overhead Press (Beginner).

### What is a harder version of the Pike Push-Up?

Single Arm Landmine Push Press (Intermediate), Elevated Close Grip Pike Push-Up (85% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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