Pike Pushup
Complete guide to Pike Pushup. Learn proper form, technique, and execution. Targets Shoulders — Front Shoulder, Side Shoulder, Rear Shoulder. Requires none. Step-by-step instructions and expert tips.
How to Perform Pike Pushup
Get into a push-up position and walk your feet forward until your hips are raised high, forming an inverted V shape.
Place your hands shoulder-width apart and let your head hang between your arms.
Engage your abs and take a breath.
Lower the top of your head toward the floor by bending your elbows.
Push through your palms to press yourself back up, squeezing your shoulders at the top and exhale.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |