Elbow Pike Bend
The Elbow Pike Bend mainly works the shoulders and triceps, with help from the chest, traps and core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Elbow Pike Bend Muscles Worked
Primary
Front Shoulder (anterior deltoid); Triceps (triceps brachii)
Secondary
Upper Chest (pectoralis major, clavicular head); Upper Traps (trapezius, upper fibers); Abdominals (rectus abdominis)
How to do the Elbow Pike Bend
Setup
Start in a standard high plank position with your hands shoulder-width apart on the floor.
Walk your feet toward your hands and lift your hips high, forming an inverted 'V' shape with your body. Keep your legs as straight as possible.
Movement
While maintaining this inverted position, slowly bend your elbows to lower your head toward the space between your hands.
Ensure your elbows point back rather than flaring out to the sides.
Pause briefly when your head is close to the floor.
Push through your hands to return to the starting pike position, fully extending your arms.
Form Tips
Keep your core engaged to maintain the 'V' shape throughout the movement.
The closer your feet are to your hands, the more difficult the exercise becomes, as it places more weight on your shoulders.
Elbow Pike Bend FAQs
What muscles does the Elbow Pike Bend work?
The Elbow Pike Bend mainly works the shoulders and triceps, with help from the chest, traps and core. The main muscles are the anterior deltoid and triceps brachii.
What equipment do you need for the Elbow Pike Bend?
None. The Elbow Pike Bend is a bodyweight exercise, so you can do it anywhere.
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