At a glance
- Main muscle
- Shoulders
- Also works
- Triceps
- Equipment
- Bodyweight
- Rep range in Mitta
- 6 to 15 reps
- Skill level
- Beginner
- How tiring
- Low
How to do it
- Hips high.
- Head toward the front of your hands.
- Feet elevated = harder.
Pick a weight you can lift for 6 to 15 reps with good form, and stop each set with a few reps left in the tank.
Why rating B
Usable home option for overhead pressing, but limited loading.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Seated Dumbbell Shoulder Press · Dumbbell · rating A
- Push-Up · Bodyweight · rating B
- Landmine Press · Barbell · rating B
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the pike push-up.
Let Mitta set the weight.
Mitta plans the pike push-up with a weight and rep target for every set, worked out from your last sessions.
Questions about the
pike push-up
What muscles does the pike push-up work?
The pike push-up mainly trains your shoulders. Your triceps help.
How many reps of the pike push-up should I do?
Mitta plans the pike push-up at 6 to 15 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the pike push-up?
Good alternatives that train the same muscle are the seated dumbbell shoulder press, push-up and landmine press.
Is the pike push-up good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the pike push-up have rating B?
Usable home option for overhead pressing, but limited loading.