Also known as: elevated pike push up, scapula pike push up, decline pike pushup, pike push-up elevated

What is Elevated Scapula Pike Push Up?

The Elevated Scapula Pike Push Up is an easy calisthenics push exercise that elevates the feet and emphasizes scapula protraction/retraction to load the shoulders, triceps and upper chest. It trains shoulder stability, pressing mechanics and upper-back engagement while allowing height adjustments for progression and safety.

How to Do Elevated Scapula Pike Push Up

  1. Set up position: Place your feet on an elevated surface and hands shoulder-width on the floor; lift hips into an inverted V with straight arms and neutral spine.
  2. Engage scapula: Begin by protracting then retracting the scapula to feel shoulder blade movement; keep arms straight and maintain scapular control through the full range.
  3. Lower with control: Slowly hinge at the shoulders, bringing your head toward the floor while maintaining scapular retraction and avoiding elbow flare or spine collapse.
  4. Press back up: Drive through the shoulders to return to the inverted V, keeping scapula engaged and arms straight; exhale during the upward phase.
  5. Modify and progress: Adjust platform height to reduce or increase load, add short pauses for stability work, and stop or lower intensity if you feel neck or shoulder pain.

Muscle Groups

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

Description

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.

Tips:

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: Push
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Elevated Scapula Pike Push Ups?

This exercise develops shoulder pressing strength, triceps and upper-chest activation while improving scapular mobility and stability. It also reinforces pressing mechanics and upper-back engagement using bodyweight, with elevation offering scalable intensity.

What common mistakes should I avoid?

Common errors include collapsing the shoulder girdle, flaring elbows, relying on elbow bend instead of scapular movement, and using too high an elevation. Correct by keeping arms straight, cueing scapula protraction/retraction, and lowering height until form is controlled.

How can I progress or regress this exercise?

Regress by lowering foot elevation or performing pike push-ups on the floor. Progress by raising elevation, adding tempo or pauses, or moving toward wall pikes and handstand push-up progressions; weighted presses are an alternative for shoulder strength.