Pike Push-up

Instructions

1
Stand with feet shoulder-width apart, hands placed on the ground in front of you at shoulder-width spacing, with body weight distributed evenly between hands and feet in an inverted V position.
2
Engage your core and maintain a neutral spine. Keep your head in neutral position aligned with your spine. Distribute weight evenly through all contact points with the ground.
3
Slowly bend one knee, bringing it toward your chest while keeping the other leg extended. Lower the body by allowing the extended leg to move closer to the ground in a controlled manner, stretching the hip flexors and quadriceps.
4
Drive through the planted leg and return to the starting inverted V position by extending the knee fully. Alternate legs in a rhythmic pattern, completing all repetitions on one side before switching.
PRIMARY MUSCLESRectus Femoris
SECONDARY MUSCLESVastus Lateralis, Vastus Medialis, Tibialis Anterior, Hip Flexors
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

The Pike Push-up is an incredibly effective Strength movement designed to fully engage the Rectus Femoris. By utilizing Body weight, this exercise emphasizes a deep stretch and a powerful contraction, making it a cornerstone for anyone looking to optimize their Chest development.

Benefits

  • Significantly enhances the structural integrity and power of the Rectus Femoris.
  • Reduces the likelihood of Chest injuries by reinforcing connective tissue strength.
  • Allows for a natural movement path that closely mimics functional daily activities.
  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.

Pro Tips

Think about pulling from your elbows rather than your hands to better isolate the Rectus Femoris and minimize bicep/forearm takeover.

Muscle Anatomy

The primary driver is the Rectus Femoris. However, the movement also recruits Vastus Lateralis, Vastus Medialis, Tibialis Anterior, Hip Flexors 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