Pike push-up

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How to do it

Desde posición de V invertida con la cadera alta, baja la cabeza hacia el suelo entre las manos. Es el empuje vertical del entrenamiento sin material; elevar los pies aumenta la carga.

Muscles worked

Mainly hombros. Train it inside a balanced routine to progress safely.

Recommended sets and reps

As a compound lift, it fits in 3–5 sets of 5–12 reps leaving 1–3 reps in reserve (RIR). Prioritize it at the start of the session, when you're fresh.

Common mistakes to avoid

• Using torso momentum (swinging) to lift the weight instead of isolating the deltoid.
• Using too much weight at the cost of technique and full range of motion.
• Doing reps too fast, without controlling the eccentric (lowering) phase.

Alternative exercises

• Overhead press
• Arnold press
• Seated dumbbell press
• Z-bar overhead press
• Cable upright row

Add it to your routine

FitnessAI can generate a personalized routine that includes Pike push-up based on your level, goal and available days.

Frequently asked questions

What muscles does Pike push-up work?

Pike push-up mainly works the hombros muscle group, plus synergist and stabilizer muscles depending on the variation.

How many sets of Pike push-up should I do?

Between 3 and 5 sets per session, adjusting the total weekly volume for hombros to your level (about 10–20 sets per muscle per week).

Is Pike push-up good for building muscle?

Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow hombros.

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