What should I feel during Pike push-up?

Delts doing the work; walking feet closer to hands loads more overhead.

What are common mistakes with Pike push-up?

Neck cranking to reach the floor instead of crown leading; Hips dropping into a push-up; Elbows flaring rather than tracking back

How do I progress Pike push-up?

Elevate feet on a bench to shift more load overhead.

What can I do instead of Pike push-up?

Wall handstand push-up, Seated DB overhead press, Wall handstand hold (60 s)

Pike push-up

Hips high in an inverted-V, lower crown toward the floor, press back up.

family=pike push uppattern=vertical pressforce=pushmechanic=compoundequipment=body_weight

Muscles

muscle emphasis · training guidance

front deltsPRIME

triceps68

upper chest56

Primary: front delts
Supporting: triceps, upper chest

Mechanics

Pattern: vertical press
Equipment: bodyweight
Geometry: 90° Alignment
Target feel: Delts doing the work; walking feet closer to hands loads more overhead.
Progression: Elevate feet on a bench to shift more load overhead.
Regression: Widen foot stance to reduce the angle and decrease load.

Common errors

Neck cranking to reach the floor instead of crown leading
Hips dropping into a push-up
Elbows flaring rather than tracking back

Programming by goal

Goal	Sets × reps	Effort cap	Tempo
Strength	3 × 3-6	RPE ≤ 9	2-0-X-0
Muscle growth	3 × 8-12	RPE ≤ 8	3-1-1-0
Endurance	3 × 15-25	RPE ≤ 7	2-0-2-0

Engine defaults for one exercise. Adjust load so every rep stays within the listed effort cap.

Equipment context

Bodyweight exercises need no equipment, but progression depends on leverage and position rather than added load.

Substitutions

Chest dip Same pattern: vertical press · Shared equipment: bodyweight
Barbell overhead press Same pattern: vertical press
Machine overhead press Same pattern: vertical press
Push press Same pattern: vertical press
Arnold press Same pattern: vertical press

See all 31 front delts exercises in the Atlas

Progression ladder

Beginner / regression: Widen foot stance to reduce the angle and decrease load.
Standard: Pike push-up
Advanced / progression: Elevate feet on a bench to shift more load overhead.

Atlas metrics

Movement pattern: vertical press
Primary target: front delts
Supporting muscles: triceps, upper chest
Equipment: bodyweight
Joint geometry: 90° Alignment
Alternatives: 3 substitutions

Evidence & limits

Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.

Source: ExRx.net Exercise & Muscle Directory

Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.

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Range of Motion Reference

FAQ

How do I set up Pike push-up?: Hips high in an inverted-V, lower crown toward the floor, press back up.
What should I feel during Pike push-up?: Delts doing the work; walking feet closer to hands loads more overhead.
What are common mistakes with Pike push-up?: Neck cranking to reach the floor instead of crown leading; Hips dropping into a push-up; Elbows flaring rather than tracking back
How do I progress Pike push-up?: Elevate feet on a bench to shift more load overhead.
What can I do instead of Pike push-up?: Wall handstand push-up, Seated DB overhead press, Wall handstand hold (60 s)