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Front Delts, Triceps
Pike Push-Up
A bodyweight press with elevated hips emphasizing the front deltoids and triceps; start with a shallow range.
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Target
Front Delts, Triceps
Category
Upper body · Strength
Difficulty
Intermediate
Sets
2
Reps
5-8
Execution
How to perform
1. Begin with hands planted and hips raised.
2. Bend your elbows to lower your head toward the floor without placing weight on your head.
3. Press back up with control while keeping your trunk stable.
4. Start with shallow repetitions and stop if shoulder or wrist pain occurs.
Suggested rest: 90 seconds between sets.
Technique
Key form tips
- 1Begin with hands planted and hips raised
- 2Bend your elbows to lower your head toward the floor without placing weight on your head
- 3Keep each repetition controlled and maintain tension through Front Delts, Triceps.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Front Delts, Triceps to force extra repetitions.