Pike Push-up
Expert Advice
Ensure your elbows do not flare out to the sides; keep them aligned with your body to maximize shoulder engagement and minimize injury risk.
How-to-do Steps
- Start in a downward dog position with your feet hip-width apart and hands placed on the ground slightly wider than shoulder-width.
- Lower your head towards the ground by bending your elbows, keeping your hips high.
- Push through your hands to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Track Pike Push-up in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Pike Push-up primarily targets the Shoulders, Chest, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders30%
Chest30%
Secondary
Abs10%
Triceps30%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What does Pike Push-up work?
Pike Push-up targets your shoulders and chest as the primary movers. Your abs and triceps also kick in to assist the movement. It is one of the most popular exercises for shoulders training.
What is the most common mistake with Pike Push-up?
The biggest mistake is shrugging your traps up instead of driving the movement from your shoulder muscles. Slow down, focus on feeling the shoulders work through the full range of motion, and use a weight or difficulty level you can actually control.
How many sets and reps should I do for Pike Push-up?
Start with 3 sets of 10 to 15 reps. If the exercise works one side at a time, do 10 to 15 reps per side. Rest 30 to 60 seconds between sets. Track your sets in the FitAI app to make sure you are progressing over time.
How do I avoid injury doing Pike Push-up?
Warm up your shoulders with light movement before jumping in. Never sacrifice form for speed or extra reps. If you feel sharp pain rather than muscle burn, stop immediately. Start with fewer reps and a smaller range of motion until you have the movement pattern locked in.
