Elevated Pike Push-Up from Deficit Parallette
Build serious shoulder strength! Pike push-ups from parallettes with a deficit increase range of motion for a challenging workout.
The Elevated Pike Push-Up from Deficit Parallette is a compound exercise that mainly works the chest and triceps, with help from the shoulders and traps. You'll need: box or push up bars.
Required Equipment
Elevated Pike Push-Up from Deficit Parallette Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid); Upper Traps (trapezius, upper fibers)
Elevated Pike Push-Up from Deficit Parallette Variations and Alternatives
How to do the Elevated Pike Push-Up from Deficit Parallette
Elevated Pike Push-Up from Deficit with Parallettes
A platform or box to elevate your feet
Positioning:
Start by placing the parallettes on the floor about shoulder-width apart.
Position a sturdy platform or box behind the parallettes where you can place your feet.
Stand facing away from the parallettes and place your feet on the elevated platform.
Bend forward at the hips and place your hands on the parallettes, ensuring your wrists are directly under your shoulders.
Keep your legs straight and engage your core, forming a straight line from your head to your heels.
Movement:
Inhale as you prepare for the movement; engage your shoulders and core.
As you exhale, bend your elbows and lower your head towards the ground in a controlled manner, keeping your body in a pike position.
Aim to get the top of your head as close to the ground as possible while keeping your elbows pointed out to the sides.
Once you reach the bottom of the movement, pause briefly.
Press through your palms to raise your body back up to the starting position, fully extending your arms while keeping your core engaged.
Repeat for the desired number of repetitions.
Tips:
Start with a smaller elevation if you're new to the exercise, gradually increasing as you build strength.
Maintain a steady rhythm and avoid jerky movements for better control and safety.
Focus on keeping your body tension throughout each repetition to maximize effectiveness and minimize injury risk.
Elevated Pike Push-Up from Deficit Parallette FAQs
What muscles does the Elevated Pike Push-Up from Deficit Parallette work?
The Elevated Pike Push-Up from Deficit Parallette mainly works the chest and triceps, with help from the shoulders and traps. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Elevated Pike Push-Up from Deficit Parallette?
Box or push up bars.
Is the Elevated Pike Push-Up from Deficit Parallette a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Elevated Pike Push-Up from Deficit Parallette go on?
It belongs on push day in a push/pull/legs routine.
What are some Elevated Pike Push-Up from Deficit Parallette variations and alternatives?
Similar exercises include the Decline Diamond Pike Push-Up, Parallel-Bar Deep Push-Up, Elevated Push-Up and Exercise Ball Pike Pushup.
Training calculators
Work out the numbers behind your training before your next session.