Pike Push Ups

Muscles worked by the Pike Push Ups

Primary

Front DeltsAnterior DeltoidSide DeltsLateral Deltoid

Secondary

TrapsTrapeziusTricepsTriceps Brachii

Also called: front deltoid, anterior delt, front delt, anterior deltoid, side deltoid, lateral delt.

Equipment

No equipment — this is a bodyweight exercise.

How to do the Pike Push Ups

1. Start in a downward dog position with hips high and hands shoulder-width apart.
2. Walk your feet closer to your hands.
3. Bend your elbows and lower your head toward the floor.
4. Keep your hips high throughout.
5. Press back up until your arms are fully extended.
6. Repeat for the desired number of reps.

Form tips

• The higher your hips, the more the shoulders work.
• Lower your head toward a spot slightly ahead of your hands.
• Walk your feet closer to your hands to progress toward handstand push-ups.

At a glance

Pike Push Ups in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Archer Push Ups
• Clap Push-Ups
• Close Grip Push Ups
• Decline Push-Up
• Deficit Push Ups
• Diamond Push Ups
• Handstand Push Ups
• Incline Push-Up

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "pike-push-ups",
  "name_en": "Pike Push Ups",
  "name_de": "Pike Push-Ups",
  "name_es": "Flexiones en Pica",
  "description_en": "A push-up performed with hips high in a pike position, pressing at a steep angle to load the shoulders.",
  "description_de": "Ein Liegestütz mit hoch aufgestellter Hüfte in der Pike-Position — drückt in steilem Winkel und belastet die Schultern.",
  "description_es": "Una flexión realizada con las caderas elevadas en posición de pica, empujando en un ángulo pronunciado para cargar los hombros.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "body_part": "shoulders",
  "primary_muscles": [
    "anterior_deltoid",
    "lateral_deltoid"
  ],
  "secondary_muscles": [
    "trapezius",
    "triceps_brachii"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "knee_safe",
    "lower_back_safe",
    "shoulder_safe",
    "no_axial_load"
  ],
  "variation_group": "push-up",
  "is_unilateral": false,
  "is_bodyweight": true,
  "instructions_en": [
    "Start in a downward dog position with hips high and hands shoulder-width apart.",
    "Walk your feet closer to your hands.",
    "Bend your elbows and lower your head toward the floor.",
    "Keep your hips high throughout.",
    "Press back up until your arms are fully extended.",
    "Repeat for the desired number of reps."
  ],
  "instructions_de": [
    "Beginne in einer Downward-Dog-Position mit hohen Hüften und schulterbreitem Handstand.",
    "Geh mit den Füßen näher zu den Händen.",
    "Beuge die Ellenbogen und senke den Kopf zum Boden.",
    "Halte die Hüften durchgehend hoch.",
    "Drücke zurück, bis die Arme vollständig gestreckt sind.",
    "Wiederhole für die gewünschte Anzahl an Wiederholungen."
  ],
  "instructions_es": [
    "Comienza en posición de perro boca abajo con las caderas altas y las manos a la anchura de los hombros.",
    "Acerca los pies a las manos.",
    "Dobla los codos y baja la cabeza hacia el suelo.",
    "Mantén las caderas altas durante todo el ejercicio.",
    "Empuja hacia arriba hasta que los brazos queden completamente extendidos.",
    "Repite el número de repeticiones deseado."
  ],
  "tips_en": [
    "The higher your hips, the more the shoulders work.",
    "Lower your head toward a spot slightly ahead of your hands.",
    "Walk your feet closer to your hands to progress toward handstand push-ups."
  ],
  "tips_de": [
    "Je höher die Hüfte, desto stärker arbeiten die Schultern.",
    "Senke den Kopf auf einen Punkt knapp vor deinen Händen ab.",
    "Gehe mit den Füßen näher an die Hände, um dich Richtung Handstand-Liegestütz zu steigern."
  ],
  "tips_es": [
    "Cuanto más altas las caderas, más trabajan los hombros.",
    "Baja la cabeza hacia un punto ligeramente por delante de las manos.",
    "Acerca los pies a las manos para progresar hacia las flexiones en pino."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/pike-push-ups-start.webp",
      "peak": "images/flat/pike-push-ups-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "pike-push-ups");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.