SHOULDERS · BODYWEIGHT
How to do the pike pushup
The pike pushup trains your shoulders, with help from your triceps, chest. Here is how to do it with good form.
Step by step
- Get down on all fours. Have your knees and hands on the floor.
- Straighten your legs and support your lower body on your toes.
- Bring your buttocks back toward the ceiling to fold your body for the starting position.
- Keep your shoulders back to maintain a neutral spine.
- Take a breath and lower your body to the floor by bending your elbows.
- Go down until your forehead is close to the floor, and press yourself back to the top as you exhale.
Muscles worked
| Primary | Shoulders |
|---|---|
| Secondary | Triceps, Chest |
| Equipment | Bodyweight |
Sets and reps
| Beginner | 3 sets of as many clean reps as you can, stopping 2 reps short of failure |
|---|---|
| Muscle growth | 3–4 sets of 8–15 reps; add a pause or extra load when 15 gets easy |
| Conditioning | 2–4 rounds of 30–45 s work, 15–30 s rest |
Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.
Programs that use the pike pushup
- Bodyweight Starter3 × 10
Track your progress
Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.
Alternatives for your shoulders
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