The Elevated Pike Push-Up is one of the greatest conditioning exercises for the outdoor athlete. It can be performed anywhere, and best of all, it requires no expensive gym equipment or annual fees.
The Elevated Pike Push-Up is an advanced variation of the standard Pike push-up. Your feet are elevated on a bench, box, or any stable surface.
This elevation increases the angle of your body, putting more emphasis on your shoulders, tricep and upper chest.
Additionally, regular exercise of these muscles can make them more flexible, toned, and balanced, which can reduce the stress on nearby joints.
Elevated Pike Push Up Muscles Worked
- Elevated Pike push-ups primarily target the muscles in the shoulders, specifically the anterior deltoids, upper chest and triceps.
- They also engage the core muscles, including the rectus abdominis and obliques, as well as the muscles in the back, such as the lats and rhomboids.
- Additionally, pike push-ups can also work the muscles in the legs, including the quadriceps, glutes, and hamstrings, as they help to maintain proper body alignment and stability during the exercise.
How To Do Elevated Pike Push Up
- Find a stable surface such as a bench, box, or step. Ensure it’s high enough to create a challenging angle but low enough to maintain control and proper form.
- Place your feet on the elevated surface like a bench or step and position your hands shoulder-width apart on the ground.
- Walk your hands back towards your feet until your body forms an inverted V shape. Your hips should be raised high, and your legs should be straight.
- Your arms should be straight, and your head should be aligned with your spine.
- Bend your elbows and lower your head towards the ground.
- Aim to touch your forehead to the floor or as low as you can comfortably go.
- Push through your palms to extend your arms and return to the starting position.
Tips and Form
- Your elbows should flare out slightly but not too much—think of a 45-degree angle.
- Keep your hips high and engage your core to maintain the inverted V shape.
- Start with a low elevation and then gradually increase the height of your feet elevation.
- Inhale as you lower your body and exhale as you press back up to the starting position.
- To prevent improper form and potential strain, avoid arching your back or rounding your shoulders
References
- Calatayud, J., Borreani, S., Colado, J. C., Martín, F. F., Rogers, M. E., Behm, D. G., & Andersen, L. L. (2014). Muscle Activation during Push-Ups with Different Suspension Training Systems. Journal of Sports Science & Medicine, 13(3), 502–510.
- Yang, J., Christophi, C. A., Farioli, A., Baur, D. M., Moffatt, S., Zollinger, T. W., & Kales, S. N. (2019). Association Between Push-up Exercise Capacity and Future Cardiovascular Events Among Active Adult Men. JAMA Network Open, 2(2), e188341. doi:10.1001/jamanetworkopen.2018.8341
Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.
Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.