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.
Iridium tracks your RPE and rep performance relative to body weight to ensure progressive overload on this fixed-load vertical push. The algorithm analyzes your 7-day history to monitor anterior deltoid volume, ensuring recent horizontal pressing hasn't already pushed you past your Maximum Recoverable Volume. If your front delts correlate with high fatigue scores, Iridium will automatically reduce the prescribed set volume or rotate to a different muscle group to protect recovery.
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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