Pike Push-up

Instructions

1
Stand with feet shoulder-width apart, arms at sides. Engage your core and prepare for a dynamic inversion movement.
2
Position hands on the ground shoulder-width apart. Step or jump feet back to achieve a handstand position with body inverted and weight distributed through hands.
3
From the inverted handstand position, allow the torso to slowly lower and extend by gradually decreasing core tension, creating an arch through the abdominal region as the body lengthens in the inverted state.
4
Contract the rectus abdominis forcefully to crunch the torso upward and inward, bringing the chest toward the hips in the inverted position. Return to the neutral inverted handstand through core flexion.
PRIMARY MUSCLESRectus Abdominis
SECONDARY MUSCLESTransverse Abdominis, Obliquus Externus, Hip Flexors, Erector Spinae
EQUIPMENTBody weight
DIFFICULTYAdvanced

Overview

Athletic trainers and bodybuilding coaches frequently recommend the Pike Push-up because it challenges the Rectus Abdominis through a dynamic range of motion. By relying on Body weight, it reinforces proper movement patterns and builds robust strength in the Chest region.

Benefits

  • Allows for a natural movement path that closely mimics functional daily activities.
  • Reduces the likelihood of Chest injuries by reinforcing connective tissue strength.
  • Promotes balanced muscular development by effectively recruiting the Rectus Abdominis and associated synergists.
  • Acts as a highly scalable Strength, Cardio movement, perfect for both beginners and elite athletes.

Pro Tips

To maximize the Pike Push-up, actively squeeze the Rectus Abdominis at the peak of the contraction for a full second.

Muscle Anatomy

The primary driver is the Rectus Abdominis. However, the movement also recruits Transverse Abdominis, Obliquus Externus, Hip Flexors, Erector Spinae to maintain control of the Body weight.

Exercise Variations

  • Dumbbell Pike Push-up
  • Cable Pike Push-up
  • Banded Pike Push-up

Beginner Tips

If you are new to the Pike Push-up, focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions