Chest
Pike Push Ups
Master vertical pressing and build shoulder strength using only your bodyweight with the pike push up.
How to perform.
Follow the sequence — setup is half the lift.
Begin in a high plank position with your hands slightly wider than shoulder-width and your feet together.
Walk your feet toward your hands while keeping your legs straight until your body forms an inverted V shape.
Shift your weight forward onto your toes and look toward your feet to keep your spine neutral.
Lower your head toward the floor in front of your fingertips by bending your elbows back at a forty-five-degree angle.
Pause briefly when your head is just above the floor, ensuring your forearms remain vertical.
Press through your palms to return to the starting position by fully extending your arms.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Flaring elbows out horizontally which stresses the shoulder joints
- Lowering the head directly between the hands instead of forward
- Bending the knees or rounding the lower back during the movement
- Looking forward at the floor rather than back toward the legs
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.