Pike Push Up
The Pike Push Up primarily works the Anterior Deltoid, Lateral Deltoid, Triceps (Long Head), with secondary activation of the Pectoralis Major (Clavicular), Serratus Anterior and stabilizer support from the Rectus Abdominis, Transverse Abdominis. It is a bodyweight compound exercise at intermediate difficulty.
The Pike Push Up is a intermediate compound exercise requiring no equipment, following a vertical push movement pattern. It primarily targets the Anterior Deltoid, Lateral Deltoid, Triceps (Long Head), with secondary engagement of the Pectoralis Major (Clavicular), Serratus Anterior. This is a bilateral pushing movement, meaning both sides work together to generate force.
Perform a push-up with hips high and head lowered toward the ground, emphasizing shoulders.
| Equipment | Bodyweight |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Vertical Push |
| Force | Push |
| Laterality | Bilateral |
| Primary | Anterior Deltoid, Lateral Deltoid, Triceps (Long Head) |
| Secondary | Pectoralis Major (Clavicular), Serratus Anterior |
Muscles Worked
The Anterior Deltoid, Lateral Deltoid, and Triceps (Long Head) are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Pectoralis Major (Clavicular), and Serratus Anterior act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Rectus Abdominis, Transverse Abdominis act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Anterior Deltoid (shoulders)
- Primary Muscle Lateral Deltoid (shoulders)
- Primary Muscle Triceps (Long Head) (triceps)
Secondary Muscles
- Secondary Muscle Pectoralis Major (Clavicular) (chest)
- Secondary Muscle Serratus Anterior (chest)
Stabilizer Muscles
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Transverse Abdominis (core)
How to Perform
Preparation
- Stand or sit with upright posture.
- Position body with proper alignment.
Execution
- Press weight overhead until arms are fully extended.
- Lower weight back to shoulder level under control.
- Repeat.
Comments
- Maintain control throughout movement to fully engage the Anterior Deltoid, Lateral Deltoid, Triceps (Long Head).
Tips & Common Mistakes
- Keep your core tight and avoid excessive lumbar extension to protect your lower back.
- Don't fully lock out your elbows at the top — maintain a slight bend for joint safety.
- Control the eccentric phase; lowering slowly builds more strength over time.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Anterior Deltoid, Lateral Deltoid, Triceps (Long Head)) and can be substituted based on your equipment or variation preferences.
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