ExerciseGIF

Exercises / Pike push up

Pike push up GIF

Figure

Male figure; the female figure follows.

Muscles
Background

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Worked muscles

  • ChestMusculus pectoralis major
  • Upper chestMusculus pectoralis major, pars clavicularis
  • ShouldersMusculus deltoideus
  • Front shouldersMusculus deltoideus, pars clavicularis
  • Side shouldersMusculus deltoideus, pars acromialis
Equipment
No equipment
Level
intermediate
Loop
One repetition, 3.2 seconds

Get this animation

Part of the push-up pack, all 14 push-up variations: male figure (the female figure follows), GIF, WebP and MP4 at 480 and 720 px, commercial license.

Get the push-up pack, $29Whole library, $249

From the API

GET one exercise
curl https://api.exercisegif.com/v1/exercises/pike-push-up \
  -H "Authorization: Bearer $EXERCISEGIF_KEY"

Returns the exercise with GIF, WebP and MP4 links for both figures. Docs

How to do a pike push up

  1. Position your hands shoulder-width apart on the floor with fingers spread wide for stability
  2. Elevate your feet on a sturdy bench or box, walking your hands closer to create a steep downward angle
  3. Keep your core engaged and maintain a straight line from your hips to your head throughout the movement
  4. Lower your head toward the floor by bending your elbows until your head nearly touches the ground
  5. Press through your palms to return to the starting position, maintaining control throughout the entire range of motion
  6. Keep your legs straight and avoid sagging at the hips during the exercise

Form tips

  • This exercise primarily targets the anterior deltoids and upper chest rather than the full chest like traditional push-ups
  • Start with feet on a lower surface and gradually increase height as you build strength and mobility
  • Maintain proper shoulder blade stability by keeping them pulled down and back throughout the movement
  • Stop immediately if you experience any neck pain or dizziness from the inverted position
  • Progress slowly as this exercise places significant load on the shoulders and requires good shoulder flexibility

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