What muscles does the Pike Push-Up work?

The Pike Push-Up mainly works the front delts and triceps.

What equipment do you need for the Pike Push-Up?

None: it is a bodyweight exercise.

How many sets and reps of the Pike Push-Up?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Pike Push-Up?

Band Front Raise, Band Overhead Press, Band Shoulder Dislocates and Barbell Overhead Press work the same main muscle.

Pike Push-Up

Pike the hips high, lower the crown of the head toward the floor, then press up to build vertical pressing strength.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Front delts, Triceps
Equipment: Bodyweight
Movement: Push

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Alternatives

Other exercises for the front delts, for when the bodyweight is taken or you want a change.

Questions

What muscles does the Pike Push-Up work?: The Pike Push-Up mainly works the front delts and triceps.
What equipment do you need for the Pike Push-Up?: None: it is a bodyweight exercise.
How many sets and reps of the Pike Push-Up?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Pike Push-Up?: Band Front Raise, Band Overhead Press, Band Shoulder Dislocates and Barbell Overhead Press work the same main muscle.

Program it for your clients

Coaches add the Pike Push-Up to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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