Pike push ups with tricep emphasis

What pike push ups train

Pike push ups with tricep emphasis target shoulders and triceps through the bodyweight pressing movement.

Primary movers

The shoulders (deltoids) and triceps brachii work substantially. The tricep emphasis comes from elbow position keeping elbows tucked rather than flared. The combination trains both muscle groups in one movement.

Tricep specific positioning

Standard pike push ups can emphasise shoulders or triceps depending on form. Tucked elbows emphasise triceps. Flared elbows emphasise shoulders. The tricep emphasis version specifically uses the tucked position throughout.

Compound stimulus

The movement trains both shoulders and triceps simultaneously. The compound nature allows continued progress through bodyweight progressions. The dual muscle work suits time efficient training.

Setup and execution

Pike push up technique with tricep emphasis requires specific attention to body position and elbow tracking.

Starting position

Start in downward dog position. Hips piked up high. Hands on floor close to feet making an inverted V shape. Hands shoulder width or slightly narrower for tricep emphasis. Legs straight or slightly bent.

The descent

Lower the head toward the floor between the hands. Keep elbows tucked close to the body throughout. Maintain piked hip position. The head should descend in a controlled manner toward or slightly past the hands.

The press up

Press back to starting position by extending the elbows. Focus on triceps doing the work. Maintain pike position. Full extension at the top. The press should feel like pure tricep extension with shoulder support.

Common mistakes

Elbows flaring outward turning movement into shoulder dominant version. Losing pike position. Insufficient depth. Hand position too narrow stressing wrists. Most issues affect tricep recruitment.

How to use pike push ups

Pike push ups with tricep emphasis fit specific programming purposes within bodyweight training.

Bodyweight tricep option

Pike push ups provide tricep training with compound shoulder work. Suits home training and bodyweight focused programmes. The dual muscle stimulus produces efficient training when equipment is limited.

Progression toward handstands

Pike push ups build toward handstand push ups. The progression involves elevating feet, then full handstand work. The path provides advanced bodyweight strength development for those interested in handstand work.

Sets and reps

8 to 15 reps work well. 3 to 4 working sets typically appropriate. Progress to feet elevated variations when standard becomes easy. Several progressions extend the exercise usefulness over training cycles.

Wrist mobility

Adequate wrist mobility supports proper execution. Limited wrist mobility makes the position uncomfortable. Wrist mobility work or push up handles can help. The wrist demand is the main limiting factor for some trainees.

Keep training

For other bodyweight tricep work, our Close Grip Push Ups covers another bodyweight option. Diamond Push Ups covers the extreme close grip version. And Best Tricep Exercises for Beginners covers where to start.