Elevated Pike Pushups

Starting Posture

Start in a high plank position with your hands elevated on a bench or box, making sure your shoulders are stacked directly above your wrists and your body forms a straight line from head to heels.

How to Exercise

Engage your core and slowly bend your elbows to lower your head towards the bench, keeping your elbows close to your body. Push through your palms to straighten your arms and return to the starting position.

Breath Control

Inhale as you lower down and exhale as you push back up to the starting position.

Common errors

Common errors include allowing the hips to sag or piking too high, which can put strain on the lower back. Make sure to maintain a straight line from head to heels throughout the exercise.

Weights

You can add weights by wearing a weighted vest or placing weight plates on your back for added resistance.

Grips

You can vary your grip width to target different areas of the shoulders. A wider grip will emphasize the anterior delts, while a narrower grip will target the triceps more.

Variations

To make the exercise easier, perform regular pike pushups on the floor. To make it harder, elevate your feet on a bench or box to increase the range of motion and challenge your shoulders further.

Comments and tips

Focus on maintaining a strong core throughout the movement and avoid arching or rounding your back. Keep your head in line with your spine to avoid neck strain.

Cautions

Avoid performing this exercise if you have any shoulder issues or pain. Start with a lower elevation, such as a lower bench or step, and gradually increase the height as you build strength.