What is Pike Push Up Feet Elevated?

Pike Push Up Feet Elevated is a hard calisthenics push variation where your feet are elevated and hips pike to place emphasis on the shoulders, triceps and core. It develops overhead pressing strength and scapular control, requiring good mobility and shoulder stability for safe execution.

How to Do Pike Push Up Feet Elevated

  1. Set feet elevated: Place feet on a stable bench about hip-height; walk hands forward until hips are piked and arms are straight, shoulders stacked over hands.
  2. Hand placement: Position hands shoulder-width, fingers spread, wrists neutral. Point elbows slightly outward and engage shoulders to prepare for controlled descent.
  3. Brace core: Tense core and glutes, maintain a neutral neck and pike angle to keep torso rigid; avoid sagging hips or rounded back.
  4. Lower with control: Bend elbows and descend with head and shoulders moving forward, keeping elbows above hands until forehead nearly touches the floor.
  5. Push back up: Drive through your hands, extend elbows and press the body back to the start while maintaining pike position and controlled breathing.
  6. Lower elevation alternative: Use a lower elevation or perform regular pike push-ups if too difficult; build strength gradually and stop if you feel sharp shoulder pain.

Muscle Groups

Triceps, Core, Shoulders

Description

Elevate your feet on a stable surface & assume a pike push up position. Shoulders elevated & arms straight, head neutral.
Start the movement by bending your arms and descend by allowing your head & shoulders to travel forwards. Keep your elbows directly above your hands, don’t allow them to drift back. Pause at the bottom, forehead touching the floor, then drive through your hands, & push back to the start. Repeat for repetitions.
Movement Group: Push
Equipment: Bench

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Pike Push Up Feet Elevated?

Pike Push Up Feet Elevated increases shoulder pressing strength, triceps activation and core stability by shifting load toward the shoulders. It improves overhead strength and scapular control, transfers to handstand push-up progressions, and requires minimal equipment like a bench.

What mistakes should I avoid when doing Pike Push Up Feet Elevated?

Common mistakes include letting hips sag, flaring elbows backward, using too high an elevation, and dropping the head. These increase shoulder strain and reduce effectiveness; keep a pike shape, elbows above hands, controlled tempo and stop if sharp pain occurs.

How can I progress or regress Pike Push Up Feet Elevated?

To progress, raise difficulty with higher elevation, slower negatives, weighted vest or decline handstand push-up work. To regress, lower the bench, perform regular pike push-ups or elevate hands on a raised surface to reduce load.