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.

Watch for

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

Equipment context

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

Substitutions

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)

Asset in production

Verified form media not published yet

This indexed Atlas page keeps the exercise metadata live while the verified form asset is in production. No generated or placeholder exercise media is shown here.

Movement family: pike push up
Force type: push
Graph edges: 1360 Atlas movement links reviewed

Nearest visible substitute: Seated DB overhead press

nearest visible Atlas substitute found in 1 movement graph hop
movement graph path: Pike push-up -> Seated DB overhead press
curated substitution in the Atlas
same target muscle: front delts

Train Pike push-up in Gym Mode → Browse the public Atlas →