All Exercises
Vertical Push · Compound
Pike Push-Up
Targets Front Delt, Side Delt with an optimal working range of 6–12 reps.
Primary Muscles
Front Delt, Side Delt
Secondary: Triceps, Core
Typical Rep Range
6–12 reps
Shoulder Dominant
Equipment Tier
Bodyweight Only
Bodyweight
Movement Profile
Intermediate · Bilateral
Plane: Sagittal
Coaching Cues & Execution
Focus on these technical checkpoints on every working set of Pike Push-Up:
- 1 Elevate hips high into inverted V shape
- 2 Lower head forward in tripod shape with hands
- 3 Press straight up and push head through at top
Common Mistakes to Avoid
Watch for these form breakdowns as fatigue accumulates across sets:
- ✕ Flaring elbows out to sides
- ✕ Flattening hips into standard pushup
Substitutions & Variations
Similar Exercises to Pike Push-Up
Vertical Push Bodyweight Only
Handstand Push-Up
Front Delt, Side Delt · 3–8 reps
View form cues
Vertical Push Dumbbells & Bands
Dumbbell Shoulder Press
Front Delt, Side Delt · 8–12 reps
View form cues
Vertical Push Barbell & Rack
Overhead Press
Front Delt, Side Delt · 3–10 reps
View form cues
Vertical Push Barbell & Rack
Push Press
Front Delt, Side Delt · 3–6 reps
View form cues
Horizontal Push Bodyweight Only
Push-Up
Chest, Front Delt, Triceps · 8–25 reps
View form cues
Plyometric Full Gym Access
Battle Ropes
Front Delt, Core · 20–40 reps
View form cues