Exercise · vertical push
Pike push-up
Pike push-up is an intermediate 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 6–12 reps, tempo 2-0-1.
The most common mistake is turning it into a push-up by dropping the hips. If no equipment or the movement itself doesn't suit you, Dumbbell shoulder press or Band shoulder press or Incline push-up cover the same pattern. It's usually held back for shoulder, wrist, hypertension, pregnancy issues — a coach or the substitution list is the safer route on a flare-up.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Hips high in a V, hands shoulder-width | कूल्हे ऊपर V बनाओ, हाथ कंधे जितने |
| 2 | Lower the head toward the floor in front of the hands | सिर हाथों के आगे ज़मीन की तरफ |
| 3 | Press back to the V; elevate feet to progress | वापस V में, पैर ऊँचे रखो तो कठिन |
Equipment & who it fits
Needs no equipment, rated intermediate, held back for shoulder, wrist, hypertension, pregnancy issues. Search "pike push up form" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Pike push-up work?
- Pike push-up primarily trains front_delts, triceps, using a vertical push pattern with no equipment.
- What's the most common mistake with Pike push-up?
- Turning it into a push-up by dropping the hips
- What can I do instead of Pike push-up?
- The closest substitutes in this database are dumbbell shoulder press, band shoulder press, incline pushup, which train the same pattern with different equipment.