Elevated Pike Push-Up
A pike push-up with the feet raised on a box or bench, shifting more bodyweight onto the shoulders. The next step between the pike push-up and the handstand push-up.
Primary muscles
- Front Delts
- Side Delts
Secondary muscles
- Triceps
- Traps (Trapezius)
- Serratus Anterior
- Sets
- 3–4
- Reps
- 5–10
- Rest
- 90–120s
How to perform
Main muscles working (thicker lines)
Starting position
Place feet on a box or bench and walk the hands in until the hips are stacked roughly over the shoulders, torso close to vertical.
Brace and keep the hips high over the hands.
Bend the elbows and lower the head toward the floor in front of the hands.
Stop just before the head touches.
Press back up to straight arms.
Breathing: Inhale on the way down, exhale as you press.
Coaching tips
Stack hips over shoulders
Push the floor away
Controlled descent
Common mistakes
Hands too far from the box so the torso isn't steep
Elbows flaring
Collapsing at the bottom
Safety notes
Use a stable box that won't slide; lower slowly to protect the head and neck.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.