Pike Push-Up

Muscles Worked

How to Perform

1. 1

   Set up in a high plank position with hands slightly wider than shoulder-width, body forming a straight line from head to heels.

2. 2

   Lower your body as one unit until your chest is an inch from the floor. Keep your elbows at about 45 degrees.

3. 3

   Push back up to the starting position by extending your arms. Squeeze your chest at the top.

4. 4

   Keep your core braced throughout — your hips should not sag or pike. Quality of position matters more than rep count.

Common Mistakes

• Excessive lower back arch to compensate for weak shoulders. If you find yourself leaning back, reduce the weight.

• Pressing the bar forward instead of straight up. The bar should finish directly overhead, not in front of your face.

• Not fully locking out at the top, which shortchanges shoulder development and overhead stability.

Pro Tips

• Squeeze your glutes hard during the press. This stabilizes your pelvis and prevents your lower back from arching excessively.

• Think "push yourself away from the bar" rather than pushing the bar up. This mental cue keeps you driving through the floor and maintains a solid base.

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