Muscle groups

Back, Triceps, Chest, Shoulders, Trapezius, Forearm, Latissimus


Start in a plank position with your feet elevated on a surface, such as parallettes or an elevated platform. Lift your hips, forming an inverted V shape with your body while keeping your arms straight. Focus on engaging your scapula (shoulder blades) by protracting and retracting them during the movement. Press through your shoulders to bring your head toward the ground, creating a pike shape with your body. Push back up to the starting position, maintaining control and keeping your arms straight.


Adjust the height of the surface for varying difficulty levels.
Emphasize scapula movement to enhance shoulder engagement.
Execute the exercise with proper form and control for optimal results.

Movement Group


Required Equipment