Pike Push-Up

The pike push-up, also called Pike press, falls somewhere between a shoulder press and a push-up. In other words, between a handstand push-up and a regular push-up. After all, a handstand push-up is a shoulder press using body weight as resistance. The altered angle therefore places more emphasis on the shoulders and upper fibers of the chest. The middle and lower fibers receive less emphasis.

The pike push-up brings the upper body almost into the position of a handstand push-up while the feet remain in contact with the floor. Besides reducing the amount of weight being supported, this also allows the chest muscles to contribute more actively than in a handstand.

Although lighter than a handstand push-up is, the pike push-up is considerably more demanding than a regular push-up. Therefore, begin from a regular push-up and gradually increase the distance between your hands and feet in small steps. Also use a soft surface or a cushion.

Pike Push-Up execution

1
Assume the push-up position. In other words, a plank position with the arms extended beneath the shoulders. Place the hands slightly wider than shoulder-width apart.
2
Now bring your feet a considerable distance toward your hands (the distance depends on your experience).
3
Keep your gaze directed at the point between your hands.
4
Lower yourself in a controlled manner by bending your arms, with your elbows moving backward. Lower yourself until your head almost touches the floor.
5
Push yourself upward until your arms are almost straight.

Pike Push-Up

Active muscles:

Anterior deltoid (front fibers of the shoulder muscle)
Pectoralis major (large chest muscle)
Triceps brachii
Serratus anterior
Coracobrachialis (coracoid-arm muscle)

Stabilizing muscles:

Rotator cuff (stabilizing shoulder muscles, supraspinatus, subscapularis, teres major, teres minor)
Serratus
Trapezius
Biceps brachii
Latissimus dorsi
Erector spinae
Hamstrings
Abdominal muscles
Gluteal muscles

Pike Push-Up technique

That this exercise carries a certain risk is obvious. Or rather, it lies between the hands. To prevent your head from crashing onto the hard floor, you can take the necessary precautions. For example, avoid being surprised by the greater resistance than with a regular push-up. As mentioned, do this by gradually reducing the distance between your hands and feet.

But even if you know how demanding the exercise is, you can get into trouble because you are training hard and want to go to your maximum. If you cannot complete the movement, let yourself fall onto one forearm so that you fall sideways toward your shoulder instead of forward onto your head.