Pike push up

Muscles worked: Shoulders, Upper arms
ShouldersUpper arms
🔧 no equipment ↕ Push 🔁 reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Push-up position, arms straight, hands shoulder-width. Lift hips, walk feet in to form upside-down V, legs/arms straight. Bend elbows, lower head forward toward floor (triangle shape). Push hard through hands, elbows tucked, return to start. Maintain hip angle on press, no chest collapse.

Muscles Worked

Front deltTriceps
Secondary: Pectoralis Major

Tips

Engage core for balance. Elbows at 45°—no flaring. Beginners: Small range, build up. Control movement, no bounce. Inhale down, exhale up. Hands not too wide; straight body line. Full range, no sagging hips or head drop. Proper foot spacing; prioritize control.

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