Shoulders · Intermediate · No equipment

Pike Push-Up

Front Delts · also Triceps

How to do it

• Start in a push-up, then walk your feet in until your hips form a V
• Hands slightly wider than shoulders, legs straight, head neutral
• Bend your elbows about 45° to lower your head toward the floor
• Stop just before your head touches, hips staying high
• Press the floor away to return to the inverted V

Common mistake

✕ HIPS DROPPING TOO LOW → ✓ HIPS HIGH, KEEP THE INVERTED V

Starting point: 3 sets × 6–10 reps, 90s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: nasm.org, videovault.wsu.edu, health.clevelandclinic.org.