Feet-Elevated Pike Push-Up
Push · shoulders · intermediate
Start
FinishHow to do it
With your feet on a chair and hands on the floor, pike the hips up so your torso is close to vertical, then lower the top of your head toward the floor just in front of your hands and press back to locked arms.
Muscles worked
Primary: shoulders · Also works: triceps, upper chest, core
Equipment
No equipment
Common mistakes
- Starting with the hips too low, which puts the load back on the chest instead of the delts
- Lowering the head behind the hands, which dumps you forward and shortens the range
- Letting the elbows bow out wide, which pinches the front of the shoulder at the bottom
Variations
- Deficit pike push-up with hands on books
- Pause two seconds at the bottom
Can't do this one? Swap it for
Take care: ABROFIT automatically removes this movement for anyone who has flagged a wrist or shoulder problem. If that's you, use one of the swaps above and speak to a physio before loading it.
Related exercises
- Standing Overhead Pressshoulders
- Pike Push-Upshoulders
- Dumbbell Lateral Raiseshoulders
- Shoulder Controlled Rotationsshoulders
- Face Pullshoulders
- Cable Lateral Raiseshoulders
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