Elevated Pike Push-Up
The Elevated Pike Push-Up mainly works the shoulders and triceps, with help from the chest. You'll need: box.
Required Equipment
Elevated Pike Push-Up Muscles Worked
Primary
Front Shoulder (anterior deltoid); Triceps (triceps brachii)
Secondary
Side Shoulder (lateral deltoid); Upper Chest (pectoralis major, clavicular head)
How to do the Elevated Pike Push-Up
Starting Position
Place your feet firmly on top of a sturdy box or bench. Place your hands on the floor, shoulder-width apart, and walk your feet back until your body is in an inverted 'V' position, with your hips high in the air and legs straight.
Execution
While keeping your elbows tucked at roughly a 45-degree angle to your body, slowly lower your head towards the floor in front of your hands.
Inhale as you descend, keeping your core braced tightly.
Stop just before your head touches the floor.
Push through your palms to return to the starting position, exhaling as you extend your arms.
Key Tips
Focus on the Shoulders: Unlike a regular push-up, you want to maintain a sharp angle at the hips to shift the load onto the deltoids.
Control: Perform the movement slowly to ensure maximum time under tension and prevent falling into the floor.
Stability: Keep your gaze slightly behind your hands towards your feet to maintain a neutral spine throughout the movement.
Elevated Pike Push-Up FAQs
What muscles does the Elevated Pike Push-Up work?
The Elevated Pike Push-Up mainly works the shoulders and triceps, with help from the chest. The main muscles are the anterior deltoid and triceps brachii.
What equipment do you need for the Elevated Pike Push-Up?
Box.
What workout day should the Elevated Pike Push-Up go on?
It belongs on push day in a push/pull/legs routine.
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