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Shoulders · Body Weight
Pike Shoulder Taps
Pike Shoulder Taps is an intermediate compound strength exercise that works the delts (shoulders), with the triceps and hamstrings 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
- Core
Secondary muscles
- Triceps
- Hamstrings
How to do Pike Shoulder Taps
- Start in a pike position, hips high, with your hands and feet on the floor.
- Lift one hand and tap the opposite shoulder.
- Place the hand back down and tap with the other hand.
- Keep alternating with your hips still.
Form tips
- Widen your feet for more stability.
- Move slowly and with control.
Pike Shoulder Taps alternatives
More delts exercises
Pike Shoulder Taps FAQ
What muscles does Pike Shoulder Taps work?
Pike Shoulder Taps mainly works the delts in the shoulders. The triceps and hamstrings work as secondary muscles.
What equipment do you need for Pike Shoulder Taps?
None. Pike Shoulder Taps is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Pike Shoulder Taps 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 Shoulder Taps good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.
How many calories does Pike Shoulder Taps 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 Shoulder Taps?
Other exercises for the delts include Smith Machine Shoulder Press, Dumbbell Alternate Shoulder Press, Seated Shoulder Press Barbell and Barbell Standing Shoulder Press.
For developers
Use Pike Shoulder Taps 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.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_XHEGTK" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_XHEGTK", "name": "Pike Shoulder Taps", "model": "male", "counterpartId": "ex_LDGMJ3", "target": "Delts", "equipment": "Body Weight", "media": { "mp4": "https://…/ex_XHEGTK/mp4-720.mp4?…", "poster": "https://…/ex_XHEGTK/poster.jpg?…" } }