Pike Push up exercise animation (Männlich)

Pike Push up

Zielmuskel
Deltoid Anterior
Synergistenmuskeln
Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Serratus Anterior, Triceps Brachii
Equipment
Body weight
Körperregion
Chest
Typ
Strength

The pike push-up is a bodyweight pressing exercise that primarily targets the anterior deltoid (front shoulder), with strong assistance from the clavicular and sternal heads of the pectoralis major, serratus anterior, and triceps brachii. By elevating the hips into a downward-dog-like position you shift the press angle toward vertical, making it an effective shoulder-strength builder and a stepping stone toward handstand push-ups.

Pike Push up: So führst du sie aus

  1. 1Start on all fours, then push your hips straight up toward the ceiling so your body forms an inverted V, similar to a downward dog yoga position.
  2. 2Place your hands slightly wider than shoulder-width on the floor with fingers spread and pointing forward.
  3. 3Keep your legs as straight as your hamstring flexibility allows and press your heels toward the floor.
  4. 4Look back between your legs or toward your feet so your neck stays in a neutral line with your spine.
  5. 5Brace your core and engage your shoulders to lock the starting position.
  6. 6Bend your elbows and lower the top of your head toward the floor in a controlled path, keeping your elbows tracking slightly outward rather than flaring wide.
  7. 7Stop just before your head touches the floor, or lightly graze it without resting.
  8. 8Press firmly through your palms to straighten your arms and return to the inverted-V position, fully extending your elbows at the top.
  9. 9Complete your target reps, then lower your knees to the floor to rest.

Technik-Tipps

  • Keep your hips as high as possible throughout the set — dropping the hips flattens the angle and shifts load away from the shoulders onto the chest.
  • Spread your fingers wide and press through the knuckles as well as the heel of the palm to distribute wrist load and maintain a stable base.
  • Exhale forcefully as you press up to brace the core and transfer force efficiently through the body.
  • Maintain a slight external rotation intent in the upper arms — think 'elbows slightly out' rather than pinned to your sides — to protect the shoulder joint.
  • Elevate your feet on a box or bench to increase the vertical angle and load the front deltoids even more as you get stronger.

Häufige Fehler

  • Letting the hips drop toward a flat push-up position, which removes the shoulder-dominant angle and turns the movement into a standard chest push-up.
  • Flaring the elbows out too wide, which places excessive stress on the shoulder joint and reduces triceps involvement.
  • Rushing through the lowering phase, which shortens time under tension and reduces the training stimulus for the front deltoids.
  • Craning the neck upward or tucking the chin too deeply, which misaligns the spine and can strain the cervical vertebrae under load.
  • Using a grip that is too narrow, which forces the elbows inward and limits range of motion at the bottom of the rep.

Häufig gestellte Fragen

What muscles does the pike push-up work?

The pike push-up primarily works the anterior deltoid (front of the shoulder). The clavicular and sternal heads of the pectoralis major, the serratus anterior, and the triceps brachii all assist strongly in pressing the body back up.

How is a pike push-up different from a regular push-up?

In a regular push-up the body stays flat and nearly horizontal, so the chest (pectoralis major) is the main driver. In a pike push-up the hips are raised high to create a steeper angle, shifting emphasis to the front deltoids and making it far more shoulder-focused.

Is the pike push-up good for building shoulder strength?

Yes. Because the elevated-hip position creates a semi-vertical press, the anterior deltoid is the primary mover. It is one of the best bodyweight exercises for shoulder development and is commonly used as a progression toward handstand push-ups.

How many sets and reps should I do for pike push-ups?

For strength, aim for 3–4 sets of 6–10 controlled reps. If you are using the exercise for endurance or as a warm-up, 2–3 sets of 12–15 reps work well. Prioritize full range of motion and slow lowering over rushing through high-rep sets.

How do I make pike push-ups harder as I progress?

Elevate your feet on a box or bench to increase the vertical angle — the steeper the angle, the more it resembles a handstand push-up and the harder the front deltoids must work. You can also add a pause at the bottom or wear a weight vest.

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