FitCiPike Push-Up is a compound exercise targeting the shoulders: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: triceps, core. Equipment: bodyweight. Difficulty: intermediate, add it once the basics are solid. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Get into a push-up position, then raise your hips to form an inverted V with your body.
- Keep your hands shoulder-width on the floor, your legs as straight as possible, and your hips at the highest point.
- Bend your elbows to lower the top of your head toward the floor, letting your head come slightly in front of your hands.
- Pause as your head nears the floor, then press through your arms to return to the starting position.
- Keep your hips high throughout the movement to feel the load on your shoulders.
Coaching tip
Raise your hips into an inverted V and lower your head between your hands to load the shoulders.
Caution
Skip this move or ask a professional first if you have pain or an injury in: shoulder, wrist. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 4-6 | 180 s |
| Muscle gain | 3 × 6-10 | 150 s |
| Fat loss / conditioning | 3 × 10-15 | 90 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Handstand Push-Up
- Same muscle, different equipment: Overhead Barbell Press, Seated Dumbbell Shoulder Press, Arnold Press
More shoulders exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.