Eccentryx / Exercise Atlas / shoulders
Pike push-up
Hips high in an inverted-V, lower crown toward the floor, press back up.
Muscles
- Primary
- front delts
- Supporting
- triceps, upper chest
Mechanics
- Pattern
- vertical press
- Equipment
- bodyweight
- Geometry
- 90° Alignment
- Energy model
- Glycolytic Pathway (10-90s)
- 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.
Watch for
- Neck cranking to reach the floor instead of crown leading
- Hips dropping into a push-up
- Elbows flaring rather than tracking back
Substitutions
- Wall handstand push-up
- Seated DB overhead press
- Wall handstand hold (60 s)