Pike Push Up

Pike Push Up is an intermediate compound push using bodyweight. It loads Shoulders.

Why this lift

The Pike Push Up is a intermediate compound push lift. It primarily loads Shoulders. Triceps, Chest help. You need bodyweight. Most programs place it near the start of a session, while you are fresh. You may also hear it called Pike Push Ups.

Presses and raises cover the delts. A little lateral-raise volume goes further than turning every press into a max attempt. Once the pattern feels automatic, most programs keep this as a weekly staple.

Muscles worked

• Primary: Shoulders
• Secondary: Triceps, Chest

Setup

• Set bodyweight. Shoulder blades packed, wrists stacked, feet planted.

How to do it

1. Lower under control, then press. Keep Shoulders as the prime movers.
2. Lock out without shrugging the shoulders into the ears.

Coaching cues

• Elbows under the load.
• Press yourself away from the weight.

Common mistakes

• Flaring and losing the lats. Tuck slightly and stay packed.
• Bouncing the bottom. Own the pause, then press.

How to program it

Treat the Pike Push Up as a main lift: 3–5 working sets, add load or a rep when the last set still looks like the first. Leave isolation work for after.

If the Pike Push Up does not agree with you, Arnold Press trains Shoulders with a different setup.

Related lifts

• Arnold Press Shoulders
• Barbell Front Raise Shoulders
• Barbell Push Press Shoulders
• Barbell Upright Row Shoulders
• Barbell Z Press Shoulders
• Behind the Back Barbell Overhead Press Shoulders

FAQ

What muscles does the Pike Push Up work?

The Pike Push Up works Shoulders (primary), Triceps, Chest (secondary).

What equipment do I need for the Pike Push Up?

You need bodyweight.

Is the Pike Push Up suitable for beginners?

Not as a first-week lift. The Pike Push Up is marked intermediate — learn a simpler variation from the related lifts below, then come back.