Pike Push-Ups

How to do it

1. Start in a push-up position, then walk your feet in and lift your hips until your body makes an upside-down V.
2. Your head should point at the floor between your hands.
3. Bend your elbows and lower the top of your head toward the floor.
4. Press back up until your arms are straight.
5. The higher your hips, the more it becomes a shoulder press. Walk your feet in to make it harder.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

How it compares

Compared with the Overhead Barbell Press, it loads Chest 20 points higher, Front delts 15 points lower, Triceps 15 points higher. It needs Bodyweight where the other uses Barbell. Compared with the Decline Push-Ups, it loads Chest 70 points lower, Side delts 55 points higher, Front delts 30 points higher.

Other ways to train this

• Overhead Barbell Press BarbellIntermediate
• Seated Dumbbell Press DumbbellsBench
• Arnold Press DumbbellsBenchIntermediate
• Machine Shoulder Press Machines
• Landmine Press BarbellIntermediate
• Kettlebell Overhead Press KettlebellsIntermediate
• Standing Dumbbell Press DumbbellsIntermediate
• Seated Barbell Press BarbellBench
• Handstand Push-Ups BodyweightProfessional
• Smith Machine Shoulder Press Smith machine
• One-Arm Kettlebell Press KettlebellsIntermediate
• One-Arm Machine Press Machines
• Dumbbell Push Press DumbbellsIntermediate
• Double Kettlebell Push Press KettlebellsIntermediate

Other exercises for the Front delts

• Decline Push-Ups 45% BodyweightIntermediate
• Push-Ups 35% Bodyweight
• Diamond Push-Ups 35% BodyweightIntermediate
• Incline Push-Ups 30% BodyweightBench

Exercise illustrations and data by RepDB (repdb.co), used under licence.