What is Elevated Scapula Pike Push Up?

The Elevated Scapula Pike Push Up is an easy calisthenics push exercise where your feet are elevated and hips form an inverted V while you focus on scapular protraction and retraction. It primarily targets shoulders, triceps and upper back (trapezius, lats), and improves shoulder stability and pressing mechanics.

How to Do Elevated Scapula Pike Push Up

  1. Set up elevation: Place feet on a stable elevated surface and hands shoulder-width on the floor or parallettes; keep arms straight and core engaged to form a plank before piking.
  2. Form pike shape: Lift hips into an inverted V, raising butt toward the ceiling and keeping legs straight; maintain straight arms and scapula awareness before initiating movement.
  3. Engage scapula: Protract then retract your shoulder blades deliberately each rep, using scapular motion to control depth and protect the shoulder joint while arms remain straight.
  4. Lower with control: Lower by hinging at the shoulders toward the floor, keeping elbows mostly extended and scapula engaged; stop if you feel sharp pain or loss of form.
  5. Press back up: Press through the shoulders to return to the pike start, driving with the scapula and maintaining core tightness and straight-arm alignment throughout the ascent.
  6. Adjust difficulty: Change the elevated surface height to increase or decrease difficulty; lower height for easier reps, raise it for more shoulder load and safe progression.

Muscle Groups

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

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

Required Equipment

None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Elevated Scapula Pike Push Up?

This exercise builds shoulder pressing strength, triceps and upper-back engagement while improving scapular control and shoulder stability. It reinforces proper pressing mechanics and can serve as a low-impact step toward stricter pike or handstand push-up progressions.

What common mistakes should I avoid?

Avoid collapsing the scapula, excessive elbow bending, and flaring wrists. Don't raise hips too high or rush reps; maintain straight arms, controlled scapular protraction/retraction, and neutral neck alignment to prevent shoulder strain and ensure effective loading.

How can I progress or modify this exercise?

To make it easier, lower the elevation or perform scapula push-ups from a plank. To progress, raise foot height, increase range of motion, slow tempo, or move toward deficit pike or handstand push-ups with controlled scapular focus.