Pike Push Up
The pike push-up is a bodyweight shoulder exercise that targets the anterior deltoids and triceps by mimicking an overhead press movement pattern. It involves performing a push-up in an inverted V-shape, serving as an effective bridge between standard push-ups and handstand push-ups.
Since bodyweight leverage significantly alters intensity in this movement, the AI analyzes your RPE and rep performance to determine if you are ready to elevate your feet for a progression or need to adjust volume. By monitoring your shoulder recovery status and daily HRV, the app can regulate intensity to prevent overuse injuries common in vertical pushing movements. If you report joint discomfort, the system instantly recalls this association and suggests safer regression alternatives like standard push-ups or dumbbell presses.
Form Cues
- Start in a downward dog position with hips driven high
- Lower your head forward of your hands to create a tripod shape
- Keep elbows tucked at roughly a 45-degree angle
- Push the ground away forcefully to return to the starting V-shape
- Maintain a straight spine and engaged core throughout
- Don't flare your elbows out 90 degrees to the sides
- Don't let your hips sag or your lower back round
- Don't lower your head directly between your hands
- Don't look straight down; keep your gaze slightly back towards your feet
Common Mistakes
- Flaring elbows too wide
- Lowering head between hands instead of forward
- Rounding the lumbar spine
- Shortening the range of motion
- Bending knees excessively
Muscles Worked
This exercise primarily targets the anterior deltoids by shifting your body weight vertically over your shoulders, effectively simulating an overhead press. It also heavily recruits the triceps for lockout strength and engages the serratus anterior and core to maintain the inverted stability essential for the movement.
Primary
Secondary
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