Pike Pushup

Explanatory Video

Description

A bodyweight exercise that targets the shoulders and triceps, simulating an overhead pressing motion.

Difficulty & Category

Intermediate

Dynamic

Affected Muscles

Deltoid (Anterior)

Triceps Brachii

Pectoralis Major

Trapezius (Upper)

Deltoid (Lateral)

Rectus Abdominis

Body Areas

Shoulders

Arms

Chest

Back

Core

Similar Exercises

The unilateral shoulder press with dumbbells is a dynamic exercise that targets the shoulder muscles, particularly the deltoids. To perform this exercise, stand with your feet shoulder-width apart, holding a dumbbell in one hand at shoulder height with your palm facing forward. Engage your core to maintain stability. Press the dumbbell overhead until your arm is fully extended, then slowly lower it back to the starting position. Keep your movements controlled and avoid using momentum. Repeat for the desired number of repetitions before switching to the other arm.

Dynamic

Intermediate

Negative dips focus on the lowering phase of the dip, helping to build strength and control. Begin by positioning yourself at the top of a dip position with your arms fully extended and your shoulders above the bars. Slowly lower yourself by bending the elbows and allowing your body to descend steadily. Focus on keeping your elbows close to your body to engage the triceps effectively. Once you reach the lowest point, return to the start position, or carefully dismount if you need assistance.

Dynamic

Intermediate

Last updated: 3/6/2026