Pike Push-Up (Elbows Out)
A bodyweight pressing variation performed with the hips raised in an inverted-V position. The elbows travel farther to the sides as the upper body lowers, distinguishing it from the related tucked-elbow variation.
- Body part
- Shoulders: all exercises
- Movement
- Push: all exercises
- Equipment
- Bodyweight: all exercises
What it trains
- Front DeltoidPrimary85%
- Chest UpperSecondary50%
- Triceps Long HeadSecondary50%
- Triceps Medial HeadSecondary50%
- Triceps Lateral HeadSecondary50%
- Lateral DeltoidSecondary50%
How to perform
Place your hands and feet on the floor and raise your hips into an inverted-V position.
Bend your elbows outward as shown while lowering your head and upper body toward the floor under control.
Press through your hands to return to the raised-hip start position and repeat.
Tips
Keep your hips raised and your head moving in a controlled path between the hands.
Use the elbow path shown in this video without forcing the elbows to an extreme angle.
Common mistakes
Letting the hips drop so the movement becomes a conventional push-up.
Dropping the head quickly or losing control of the elbows at the bottom.
Related exercises
Variations · 2
Ratings & reviews
Questions & answers
Loading…