Overhead Press vs Pike Push Up
Maximizing Your Shoulder Workout Plan
Contents
Planfit users log Overhead Press more often — 17,150 sessions vs 231. Compare Shoulder form, muscles worked, and when to use each.
Customize Your Shoulder Workout: Explore the Benefits of Overhead Press and Pike Push Up for Better Comparison.
Planfit Users' Choice about Overhead Press vs Pike Push Up : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Overhead Press more often — 17,150 sessions compared to 231 for Pike Push Up.
Popularity is not the whole answer. Overhead Press and Pike Push Up differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Overhead Press and Pike Push Up Differ
| What differs | Overhead Press | Pike Push Up |
|---|---|---|
| Muscles worked | front delts, side delts, and triceps | front delts, chest, and triceps |
| Equipment | a barbell | bodyweight only |
| Difficulty | 3 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 17,150 sessions | 231 sessions |
How to Overhead Press
Overhead Press muscles worked: Shoulder
Form
- 1. Lift the barbell above your head. Please lift it above your head, not in front of your body.
- 2. With your hips and core engaged, slowly lower the barbell to return to the starting position.
Coach's Comment
- 1. If you grip the barbell too wide, it can put strain on your shoulders, so please be careful.
- 2. If your hips and core lose tension, it can put strain on your lower back, so please be careful.
- 3. Your entire upper body must remain tight throughout the movement.
If you want to know a detailed guide to Overhead Press, alternative exercises, and its benefits, check it out here. Check out the Overhead Press Guide page of our blog!
How to Pike Push Up
Pike Push Up muscles worked: Shoulder
Form
- 1. Please lower yourself slowly until your head touches the floor.
- 2. Slowly return to the starting position.
Coach's Comment
- 1. This is a more advanced exercise than a regular push-up. If you overexert yourself, it can put strain on your neck or the front of your shoulders.
- 2. Be careful not to excessively arch your lower back or bend your neck during the movement. If the exercise is too difficult, keep your feet on the floor or substitute with another shoulder exercise.
If you want to know a detailed guide to Pike Push Up, alternative exercises, and its benefits, check it out here. Check out the Pike Push Up Guide page of our blog!
Frequently Asked Questions
Which is better for Shoulder, Overhead Press or Pike Push Up?
Planfit users log Overhead Press more often — 17,150 sessions against 231 for Pike Push Up. Both train Shoulder, so pick the one that matches the equipment you have and the muscles you want to load.
Do Overhead Press and Pike Push Up work the same muscles?
Not quite. Overhead Press loads front delts, side delts, and triceps, and Pike Push Up loads front delts, chest, and triceps.
What equipment do Overhead Press and Pike Push Up need?
Overhead Press needs a barbell, and Pike Push Up needs bodyweight only.
Which is easier to start with?
Overhead Press is the easier place to start. Move to Pike Push Up once your form holds up.
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