Also known as: pike hold, wall pike, elevated pike, inverted v hold, pike wall hold
What is Elevated Pike Hold Against Wall?
The Elevated Pike Hold Against Wall is an easy bodyweight hold performed with your back against the wall, forming an inverted V to train shoulder and upper chest stability. It primarily targets shoulders, triceps, upper chest and traps while improving balance, scapular control and pressing endurance.
How to Do Elevated Pike Hold Against Wall
- Start position: Stand with your back near the wall, place hands shoulder-width on the floor, and set feet a few inches from the wall to prepare for walking up.
- Walk feet up: Slowly walk your feet up the wall while moving your hands slightly forward until your body forms an inverted V and your back contacts the wall.
- Brace core and shoulders: Pull ribs down, engage core and glutes, and actively press through the shoulders to keep the scapulae stable and neck relaxed.
- Hold with control: Maintain a slight knee bend, keep neutral neck and steady breathing, hold for the chosen duration without shrugging or collapsing the shoulders.
- Walk feet down: Carefully walk your feet back down the wall while controlling the descent with shoulders and core, then return to standing and rest as needed.
Muscle Groups
Triceps, Chest, Shoulders, Trapezius, Forearm, Back
Description
Begin facing away from the wall, hands on the floor, and your back against the wall. Walk your feet up the wall, allowing a slight bend in your knees, until your body forms an inverted V shape. Engage your core and shoulders for stability, pressing your back into the wall. Hold the position with control, emphasizing balance. To finish, walk your feet back down the wall.Tips:
Gradually increase hold duration as strength and balance improve.
Ensure precise body alignment with your back against the wall.
Use the wall for support and safety during the exercise.
Progressions and Regressions
- Elevated Pike Hold Against Wall (current)
- Pike Push Up
- Pike Push Up Feet Elevated
- Assisted Handstand Push Up
- Assisted Handstand Push Up Advanced
Frequently Asked Questions
What are the benefits of the Elevated Pike Hold Against Wall?
This easy hold builds shoulder and upper chest stability, strengthens triceps and traps, improves scapular control and balance, and helps prepare for advanced presses and handstand work with low injury risk.
What common mistakes should I avoid?
Avoid shrugging the shoulders, arching the lower back, locking elbows, and rushing into a steep angle. Keep back pressed to the wall, maintain scapular tension and steady breathing for safer holds.
How can I progress or regress this exercise?
To regress, reduce angle by lowering feet or perform pike holds on the floor. To progress, increase hold time, narrow hand position, lift one leg briefly or work toward freestanding pike and wall handstand holds.