Exercise · vertical push
Kneeling pike push-up
Kneeling pike push-up is a beginner-friendly vertical push movement that trains front_delts, triceps, done with no equipment. It's a compound lift — it moves more than one joint at a time, which is why it earns a place in most training templates. Typical rep range is 8–12 reps, tempo 2-0-1.
The most common mistake is hips dropping so it becomes a push-up. If no equipment or the movement itself doesn't suit you, Pike push-up or Band shoulder press or Incline push-up cover the same pattern. It's usually held back for shoulder, wrist issues — a coach or the substitution list is the safer route on a flare-up.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Knees on the floor, hips pushed up and back, hands shoulder-width | घुटने ज़मीन पर, कूल्हे ऊपर-पीछे, हाथ कंधे जितने |
| 2 | Bend elbows and lower the crown of the head toward the floor | कोहनी मोड़ कर सिर ज़मीन की तरफ |
| 3 | Press back up; keep hips high so the shoulders do the work | वापस ऊपर, कूल्हे ऊँचे रखो ताकि कंधे काम करें |
Equipment & who it fits
Needs no equipment, rated beginner, held back for shoulder, wrist issues. Search "kneeling pike push up beginner" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Kneeling pike push-up work?
- Kneeling pike push-up primarily trains front_delts, triceps, using a vertical push pattern with no equipment.
- What's the most common mistake with Kneeling pike push-up?
- Hips dropping so it becomes a push-up
- What can I do instead of Kneeling pike push-up?
- The closest substitutes in this database are pike pushup, band shoulder press, incline pushup, which train the same pattern with different equipment.