Also known as: plank to pike, pike from plank, straight-arm pike, plank pike
What is Straight Arm Plank to Pike?
The Straight Arm Plank to Pike is a bodyweight exercise that moves from a straight-arm plank into a pike hip lift. It primarily targets the core, shoulders and triceps. Difficulty: Easy - ideal for improving shoulder stability, core strength, and hip mobility.
How to Do Straight Arm Plank to Pike
- Assume plank position: Place hands under shoulders and extend legs fully, forming a straight-arm plank with a neutral spine. Squeeze glutes and engage core tightly.
- Brace your core: Breathe evenly and tighten abs, pulling the navel toward the spine. Press through the palms to stabilize shoulders and prevent hip sag.
- Initiate the pike: Lift hips by driving the pelvis toward the ceiling, keeping arms straight and head between arms. Hinge at the hips without rounding the back.
- Hold briefly at top: Pause at the pike apex and feel core, shoulders and lower back engage. Keep knees mostly extended and avoid shrugging shoulders.
- Return with control: Slowly lower hips back to a straight-arm plank while maintaining core tension. Control the descent and repeat for the desired reps.
Muscle Groups
Triceps, Chest, Core, Shoulders, Trapezius, Forearm, Latissimus, Hamstring, Glutes, Back
Description
Start in a straight arm plank position with hands aligned under the shoulders. Engage your core and maintain a straight line from head to heels. Lift your hips towards the ceiling, forming an inverted V shape. Keep your arms straight throughout the movement. Return to the plank position with control.Tips:
Emphasize core engagement to facilitate the pike movement.
Maintain a stable plank position before transitioning to the pike.
Control the descent back to the plank position for optimal muscle engagement.
Progressions and Regressions
- Straight Arm Plank to Pike (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 Straight Arm Plank to Pike?
This exercise improves core strength, shoulder stability and posterior chain engagement while offering a low-equipment option. It enhances hip mobility and scapular control, helping plank endurance and overhead pressing mechanics.
What common mistakes should I avoid?
Common mistakes include dropping the hips, rounding the lower back during the pike, bending the arms, and rushing the transition. Focus on bracing the core, keeping arms straight, and moving with control to protect shoulders and lower back.
How can I progress or regress this exercise?
To progress, increase reps, add slow tempo or single-leg pike variations, or move to pike push-ups. Easier alternatives include knee plank-to-pike, plank shoulder taps, or an elevated plank-to-pike to reduce load.