Feet-Elevated Pike Push-Up
Pike push-up with feet raised for a vertical pressing load on the shoulders.
How to do it
- Put your feet on a stable raised surface with hands on the floor slightly wider than shoulders.
- Lift your hips up so the body forms an inverted V with legs nearly straight.
- Keep your head between your arms and look at the floor between your palms.
- Bend your arms and lower your head toward the floor in front of your hands.
- Keep your elbows at a slight angle to the torso rather than flaring wide.
- Press straight up to full extension while the hips stay over the shoulders.
Key technique cue
Feet on a raised surface, hips stacked over the shoulders, lower the head toward the floor, elbows forward, press straight up.
Common mistakes
- ✕ Elbows flaring wide
- ✕ Arching the lower back
- ✕ Bumping the head on the floor
- ✕ Hips shifting back instead of pressing vertically
Benefits
- ✓ Shoulder and triceps strength
- ✓ Preparation for handstand work
- ✓ Core stability
Progression: from easier to harder
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Step 1 - Step 2 You are here
- Feet-Elevated Pike Push-Up
- Step 3
About the exercise
A demanding bodyweight exercise for the front delts, triceps and upper chest. The raised feet increase the load and bring the movement closer to an overhead press. Suited to trained people; master the standard pike push-up first.
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