Shoulder Pike Push-Up

Default prescription & biomechanics

Primary muscles

Anterior Deltoid, Lateral Deltoid

Secondary muscles

Triceps, Upper Chest, Serratus Anterior

Equipment

Bodyweight

Movement pattern

Vertical Push (Push force)

Difficulty

Intermediate

Working rep range

8-12 reps per set

Between-set interval

90 seconds rest

Intensity & MET

Moderate (5.2 MET)

Step-by-step coaching cues

1. Hike your hips high into an inverted V position with hands shoulder width apart.
2. Lower the crown of your head forward and down in front of your fingers (forming a tripod).
3. Press back up along the same diagonal line until your ears align between your arms.

Joint & safety considerations

Filtered for Shoulder Impingement, Wrist sensitivity. When you flag shoulder impingement or wrist sensitivity in your WorkoutCard training brief, the AI programme generator automatically substitutes a lower-stress alternative from the relations table below.

Biomechanical alternatives & swaps

Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.

Exercise	Relationship	Equipment
Machine Overhead Shoulder Press	Machine swap	Machine
Standing Resistance Band Overhead Press	Bands swap	Bands
Barbell Push Press	Barbell swap	Barbell
Seated Arnold Dumbbell Press	Dumbbell swap	Dumbbell
Seated Dumbbell Shoulder Press	Dumbbell swap	Dumbbell
Single-Arm Strict Kettlebell Military Press	Kettlebell swap	Kettlebell

From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.