Pike Push-Up

The Pike Push-Up is a intermediate-level strength exercise that targets shoulders, triceps and supports core.

• Builds strength and control in shoulders, triceps.
• Trains a fundamental push movement pattern used in daily life.

1. 1

   Set up for the Pike Push-Up: {setup}.

2. 2

   Brace your core and keep your head neutral, looking slightly ahead of your hands.

3. 3

   Lower with control for about 2 seconds, keeping your elbows at roughly 45 degrees from your torso.

4. 4

   Press back up smoothly until your arms are fully extended, then reset and repeat.

• Squeeze your chest at the top of every rep.
• Lower slower than you press — tempo builds strength.

• Letting the hips sag or pike up.
• Flaring the elbows out to 90 degrees.

• Stop if you feel sharp shoulder or wrist pain.
• Use the regression until you can hold perfect form for every rep.

Use the knee-supported or elevated-hand version first.

1. 1.Increase reps or slow the lowering to 3 seconds.
2. 2.Move to a more demanding incline or add load.

General guidance — adjust based on your experience and goals.