Pike push-up
Hips high, bring your head toward the floor.
Muscles worked · Primary
Front deltsTriceps
Secondary
Upper backAbs
Equipment
No equipment
Updated: September 26, 2026
How to do it, step by step
- Start in a push-up position and lift your hips into an upside-down V.
- Keep hands shoulder-width apart and your head between your arms.
- Bend your elbows to bring your head toward the floor, slightly in front of your hands.
- Press back up.
Common mistakes
- Dropping your hips into a regular push-up.
- Flaring your elbows wide.
- Resting weight on your head.
Sets and reps for your goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Lose fat | 3 | 12–15 | 45 s |
| Build muscle | 4 | 8–12 | 90 s |
| Tone up | 3 | 10–15 | 60 s |
| Get fit | 3 | 10–12 | 60 s |
Related exercises
A plan with Pike push-up, built for you
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Create my free planThis guide is general information. Stop if you feel pain, dizziness or shortness of breath. Talk to a healthcare professional before starting, especially if you have an injury or a medical condition.