Pike Push-Up
Muscles worked: Front delts (assisted by side delts, triceps, traps).
How to do it
- Start in a push-up position, then walk your feet in and lift your hips high.
- Your body should form an inverted V with straight arms and legs.
- Bend the elbows and lower your head toward a point just ahead of your hands.
- Stop when the crown of your head is near the floor.
- Press back up to the inverted V. Elevate the feet to make it harder.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Hips high - body an inverted V
- Head travels to a point ahead of the hands
Logging it
IronPack suggests working in the 6 to 12 rep range, progressing in 2.5 kg jumps when you own the top of the range. Bodyweight movement: log added weight only, and your records account for your logged bodyweight. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Overhead Press - front delts
- Seated Dumbbell Shoulder Press - front delts
- Standing Dumbbell Shoulder Press - front delts
- Machine Shoulder Press - front delts
Track the pike push-up properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
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Steps, cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-08-16.