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Pike Press-up

Also called pike push-up

Works Front Delts, with help from Triceps, Side Delts, Upper Chest.

Set up

How to set up for the Pike Press-up

  • Start in a press-up, then walk your feet in and push your hips high (upside-down V).

Do the rep

How to do a Pike Press-up with good form

  1. Bend your elbows to lower the top of your head towards the floor.
  2. Press back up to straight arms.

Common mistakes

Pike Press-up form mistakes to avoid

  • Hips dropping.
  • Elbows flaring wide.
  • Rushing the descent.

Quick cue

Hips high, lower the top of your head towards the floor, press back.

Not sure what weight to start with?

Gyde picks your first Pike Press-up weight and adjusts it after every session.

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Equipment busy? Try these

Pike Press-up alternatives that work the same muscles

See all Pike Press-up alternatives →
Standing Dumbbell Shoulder Press vs Pike Press-up

Questions

Pike Press-up FAQ

What muscles does the Pike Press-up work?

Mainly your front delts, with help from your triceps, side delts and upper chest.

How many sets and reps of Pike Press-up should I do?

3 sets of 8–12 reps is a solid start. Once you hit the top of the range on every set with good form, add a little weight or a couple of reps.

Can I do the Pike Press-up at home?

Yes, you don't need any equipment.

Is the Pike Press-up good for beginners?

Yes, with good form. If you've got sore shoulders, start with one of the gentler alternatives below. Stop if anything hurts.

More for the same muscles

Other front delts exercises

YOUR GYDE DOES THIS LIVE

Your Gyde sets your Pike Press-up weight and reps, and adjusts them after every session.

Try 7 days free