Male model ex_QV7N32

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Shoulders · Body Weight

Pike Push Up

intermediatestrength

Pike Push Up is an intermediate compound strength exercise that works the delts (shoulders), with the chest and triceps assisting. It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.

Target: Delts
Body part: Shoulders
Equipment: Body Weight
Category: Strength
Mechanic: Compound
Force: Push
Sets × reps: 3-4 × 6-10
Calories / min: ≈ 6.1 kcal

Primary muscles

Shoulders · Anterior Deltoids

Secondary muscles

Chest · Pectoralis Major
Triceps · Triceps Brachii

How to do Pike Push Up

Begin in a plank position with your hands slightly wider than shoulder-width apart and your feet hip-width apart. Your body should form a straight line from head to heels.
Walk your feet towards your hands, lifting your hips up towards the ceiling to form an inverted V-shape. Keep your arms and legs straight, and your head between your arms.
Lower your head towards the floor by bending your elbows, keeping them pointed outwards.
Push through your hands to return to the starting inverted V position, fully extending your arms. Repeat for the desired number of repetitions.

Form tips

Keep your head aligned with your arms to avoid straining your neck.
Ensure your elbows point outwards to target your shoulders effectively.
Perform the exercise on a stable, non-slip surface to prevent slipping and ensure safety.

Pike Push Up alternatives

Dumbbell Push Press

Delts · intermediate

Kettlebell Turkish Get Up

Delts · advanced

Barbell Behind Neck Push Press

Delts · intermediate

Landmine Single Arm Push Press

Delts · intermediate

More delts exercises

Decline Diamond Pike Push-Up

Delts · intermediate

Full Planche Push Up

Delts · advanced

Kipping Handstand Push-Up

Delts · advanced

Body-Up

Delts · intermediate

Handstand Push on Chair

Delts · advanced

Pike Shoulder Taps

Delts · intermediate

Pike Alternating Opposite Hip Taps

Delts · intermediate

Pike Individual Alternating Arm Reaches

Delts · intermediate

Pike Push Up FAQ

What muscles does Pike Push Up work?

Pike Push Up mainly works the delts in the shoulders (Anterior Deltoids). The chest and triceps work as secondary muscles.

What equipment do you need for Pike Push Up?

None. Pike Push Up is a body weight exercise, so you can do it at home or anywhere with enough space.

How many sets and reps of Pike Push Up should I do?

Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Pike Push Up good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.

How many calories does Pike Push Up burn?

About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.

What is a good alternative to Pike Push Up?

Other exercises for the delts include Dumbbell Push Press, Kettlebell Turkish Get Up, Barbell Behind Neck Push Press and Landmine Single Arm Push Press.

For developers

Use Pike Push Up in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

Get a free API key Read the docs

# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_QV7N32" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_QV7N32",
  "name": "Pike Push Up",
  "model": "male",
  "target": "Delts",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_QV7N32/mp4-720.mp4?…",
    "poster": "https://…/ex_QV7N32/poster.jpg?…"
  }
}