A bodyweight vertical-press variation performed from a hip-hinged, inverted-V position that loads the shoulders (deltoids) as the primary movers.
How to do the Elevated Pike Push Up#
- Place your hands shoulder-width on the floor and set your feet on a raised surface so your hips are high and your torso slopes toward the ground.
- Brace your core and keep your arms straight, aligning your shoulders roughly over your wrists.
- Bend at the elbows to lower the top of your head toward the floor while maintaining the high-hip position.
- Pause when your head approaches the surface, then press through your palms to straighten the elbows and return to the start.
- Control both the descent and the ascent and keep your hips elevated for the full set of repetitions.
Muscles worked#
- Primary: Front delts (Anterior Deltoid), Triceps (Triceps Brachii)
- Secondary: Side delts (Lateral Deltoid), Traps (Trapezius), Upper back (Rhomboids & Middle Trapezius), Abs (Rectus Abdominis), Chest (Pectoralis Major)
Common mistakes#
- Letting the hips drop instead of keeping them elevated.
- Using a large hip thrust to generate momentum rather than pressing with the shoulders.
- Allowing the elbows to track too far back, reducing shoulder engagement.
