Elevated Pike Push Up: How-to, Tips & More
The Elevated Pike Push Up is a advanced compound exercise for your shoulders. You do it with chair. It is a good fit when your goal is muscle growth.
Besides the shoulders, it also works your triceps, upper chest and core, so it fits well in a session that trains those muscles together.
Muscles worked
Shoulders
Primary
Triceps
Secondary
Upper chest
Secondary
Core
Secondary
How to do the Elevated Pike Push Up
- Put your feet on a sturdy chair and walk your hands back so your hips are high.
- Your body forms an upside down V, head between your arms.
- Lower the top of your head toward the floor.
- Press back up until your arms are straight.
Elevated Pike Push Up tips
- Put the chair against a wall so it cannot move.
- Master regular pike push-ups first.
Sets and reps
Most lifters do well with 5 to 12 reps per set, and 5 to 12 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Chair
Type
Compound
Elevated Pike Push Up alternatives
More shoulders exercises
Alternating Dumbbell Shoulder Press
Dumbbells
Band External Rotation
Resistance band
Band Overhead Press
Resistance band
Barbell Front Raise
Barbell
Barbell Overhead Press
Barbell
Bottoms Up Kettlebell Press
Kettlebells
Frequently asked questions
What muscles does the Elevated Pike Push Up work?
The Elevated Pike Push Up mainly works your shoulders, with help from your triceps, upper chest and core.
How many sets and reps should I do?
A good starting point is 5 to 12 reps per set, and many lifters get the best results between 5 to 12 reps. Use a weight that leaves one or two reps in reserve.
Is the Elevated Pike Push Up good for beginners?
It is rated advanced, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Elevated Pike Push Up?
You need chair.
Add Elevated Pike Push Up to your program
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