Deficit pike push-up

A compound exercise for the front delts, with help from the triceps, traps. Equipment: plyo box or step.

Orbit

Drag to rotate

WorksFront deltsTricepsTraps

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: Hands on two boxes or blocks, hips high, feet on the floor.
Lower the head below hand level
Press back up to straight arms

Muscles worked

Deficit pike push-up: 3D figure mid-rep with the front delts highlighted

Front delts · main
Triceps
Traps

Equipment

Plyo box or step

Alternatives

Exercises that train the same main muscles. See all deficit pike push-up alternatives.

Behind-the-neck pressBarbell and Squat rack
Dumbbell clean and pressDumbbells
Wall walkNo equipment
Arnold pressDumbbells and Adjustable bench
Band overhead pressResistance bands
Bottoms-up kettlebell pressKettlebells

More front delts exercises

Incline barbell pressBarbell, Adjustable bench and Squat rack
Incline dumbbell pressDumbbells and Adjustable bench
Feet-up push-upPlyo box or step
Lean-forward push-upNo equipment
Standing overhead pressBarbell and Squat rack
Seated dumbbell pressDumbbells and Adjustable bench

Put the deficit pike push-up in a plan that adapts

Liftsmith decides when to do it, how many sets and reps, and the weight, from your recovery and last session. Log each set in one tap; the rest timer starts on its own.

✓ Free to start, no account needed
✓ Plans every set, rep and weight for you
✓ Works offline, on Android, iPhone and the web
✓ No ads, ever

Start free in your browser