Front Delts
Pike Push-Up
Intermediate
Bodyweight
Compound
Front Delts
How to do it
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Start in a high plank, then walk your feet in until your hips lift into an upside-down V.
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Hands at shoulder width with fingers pointing forward; heels may come off the floor.
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Bend the elbows and lower the crown of your head toward the floor between your hands.
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Stop when your head is just off the floor, elbows about 45 degrees from your torso.
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Push the floor away until the elbows straighten, hips staying high throughout.
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Elevate your feet on a bench for the harder version.
Common mistakes
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Letting the hips drop so it turns back into a regular push-up.
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Lowering the head in front of the hands instead of between them.
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Using a very short range because the shoulders are not strong enough yet.
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Setting the hands too wide so the shoulders get pinched.
Tips
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The most effective no-equipment shoulder builder; raise your feet a bit every few weeks.
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If your neck feels awkward, put a thin mat down as a depth marker.
Secondary muscles
Alternatives
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