Elevated Pike Pushups
Elevated Pike Push-Ups increase the load on the shoulders and triceps by positioning the feet on a raised surface. This variation enhances shoulder dominance compared to regular Pike Push-Ups, as the steeper angle to the ground shifts more body weight onto the arms. The exercise simulates the movement pattern of the Handstand Push-Up and serves as an excellent progression towards it.
Elevated Pike Pushups - the correct execution
- Place the Parallettes about 50 cm from the box
- Grip the Parallettes and then bring your feet onto the box
- Hips are in the highest position and legs are extended
- Bend your arms and move the tip of your nose towards the floor in front of the Parallettes
- Elbows point backwards
- Tense your torso
- Stretch your arms completely
Which muscles are trained by Elevated Pike Pushups?
Primary trained muscles for Elevated Pike Pushups
Triceps - The triceps brachii muscle is located at the back of your upper arm. It extends your arm at the elbow and also helps move the arm backward.
Side Delts - The lateral part of the deltoid muscle, also known as the lateral shoulder, is located on the outside of the shoulder. It is the main muscle responsible for lifting the arm sideways. The lateral shoulder is particularly active when the arm is extended away from the body, such as during lateral raises or lifting objects to the side. It plays a key role in arm abduction and shoulder stabilization.
Front Delts - The front part of the deltoid muscle, also known as the anterior shoulder, is located at the front of the shoulder. It is primarily involved in the forward movement of the arm, such as lifting the arm forward. It also assists in the internal rotation of the arm. This muscle is engaged in activities that involve lifting objects in front of the body or pushing forward.
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Alternative variants of Elevated Pike Pushups:
Elevated Pike Pushups with parallettes
Elevated Pike Push-Ups on parallettes increase the range of motion of the exercise by allowing for a deeper descent. This enhances muscular engagement. This variation brings the mechanics even closer to Handstand Push-Up training, as the range of motion closely resembles that of a free Handstand Push-Up.
Necessary equipment
Elevated Pike Pushups with parallettes - the correct execution
- Place the Parallettes about 50 cm from the box
- Grip the Parallettes and then bring your feet onto the box
- Hips are in the highest position and legs are extended
- Bend your arms and move the tip of your nose towards the floor in front of the Parallettes
- Elbows point backwards
- Tense your torso
- Stretch your arms completely
Similar exercises to Elevated Pike Pushups
Z Press with dumbbells
The Z press with dumbbells, like the shoulder press or the Arnold press, primarily strengthens the shoulder muscles. You sit flat on the floor and press the dumbbells overhead while keeping your core and abdominal muscles engaged for a stable posture. This exercise also enhances shoulder stability and mobility.
Shoulder Press with a barbell
Dumbbell shoulder press offers more freedom of movement and promotes stability, as each side of the body works independently. Compared to the barbell version, it requires more coordination but allows for a more customized range of motion.
Pike Push Ups
Pike pushups, also known as "shoulder push-ups" or "pike press," are an excellent calisthenics exercise for strengthening the shoulders and triceps. This exercise mimics the movement of a handstand push-up, making it ideal for those looking to build shoulder strength without using weights.
Popular weighted alternatives include shoulder presses and Arnold presses.
