Pike push-up (for shoulders)
Pike push-up
Primary muscles: Shoulders. Assisting muscles: Triceps.
How to do it
- Start in the push-up position, then lift your hips high into an inverted V, with your feet as close to your hands as possible.
- Hands shoulder-width apart, head between your arms, eyes toward your feet.
- Bend your elbows and lower the crown of your head toward the floor, between your hands.
- Press back up until your arms are straight, keeping your hips high.
Key to the execution: With your feet on a chair, the movement gets harder and looks more like an overhead press.
Common mistakes
- You lower your hips and the movement turns into a regular push-up for the chest.
- You flare your elbows wide out to the sides.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Shoulders exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.