What muscles does Pike Pushup work?

The Pike Pushup primarily targets the Shoulders, specifically the Front Shoulder, Side Shoulder, Rear Shoulder. It also engages secondary muscles including Triceps, Chest.

How often should I do Pike Pushup?

For optimal results, include Pike Pushup in your routine 1-2 times per week, allowing at least 48-72 hours of recovery between sessions targeting the same muscle groups. Adjust frequency based on your training experience, recovery capacity, and overall workout program.

What equipment do I need for Pike Pushup?

To perform Pike Pushup, you will need none. This makes it an accessible exercise that can be done virtually anywhere without special equipment.

Is Pike Pushup suitable for beginners?

Yes, beginners can perform Pike Pushup with proper instruction and appropriate modifications. Start with lighter resistance or bodyweight variations, focus on mastering proper form, and gradually increase intensity as your strength and technique improve.

Can I do Pike Pushup at home?

Yes, Pike Pushup can be performed at home with minimal equipment. None is typically accessible for home workouts.

Pike Pushup

Learn how to do the Pike Pushup with proper form, setup, and execution.

This none movement primarily targets shoulders, including front shoulder, side shoulder, rear shoulder.

How to Perform Pike Pushup

1
Get into a push-up position and walk your feet forward until your hips are raised high, forming an inverted V shape.
2
Place your hands shoulder-width apart and let your head hang between your arms.
3
Engage your abs and take a breath.
4
Lower the top of your head toward the floor by bending your elbows.
5
Push through your palms to press yourself back up, squeezing your shoulders at the top and exhale.
6
Repeat for the desired number of repetitions.

Training Guidelines

The targets below are general guidelines. Adjust volume and intensity based on your experience, recovery, and goals. If you track effort, aim for most working sets around RPE 7–9.