Pike Push Up - Instructions, Variations & Alternatives

Muscles involved

Also known as

• Pike Press
• Bodyweight Shoulder Press
• Floor Shoulder Press
• Push-Up Shoulder Press

How to perform

Pike Push Up - Starting position

Pike Push Up - Muscle Under Tension

1. Set up & Starting position (bent over)
   Start in upside down V position, feet hips apart (or wider if you face a lack of mobility at hips) and heel off the floor. Your legs and arms should stay as straight as possible with hands by your head sides and align underneath your shouders.

2. Eccentric phase
   Keeping your torso and leg straight, lower your body towards the floor by bending arms until your head nearly touches the floor.

3. Isometric hold (optional) - Pause for a seconds using an isometric contraction of your triceps and shoulders.

4. Concentric phase
   Push yourself back up to the starting position. Repeat.

Exercise Alternatives

• Decline Push Up
• Shoulder Press
• Incline Chest Press
• Close Grip Shoulder Press