strength · bodyweight
Elevated Pike Push-Up
Feet on a bench — near vertical loading on the shoulders.
3 × 6–10 8 minrest 60s
Equipment
bodyweight
Rest
60s between sets
Primary muscles
shoulders
Also works
triceps
How to do it
- Place feet on a bench or couch, hands on the floor close to it.
- Hips stack over shoulders.
- Lower head toward the floor between hands.
- Press back up powerfully.
Form cues
- ✓Brace core
- ✓Full range of motion
- ✓Slow, controlled tempo
Common mistakes
- ✗Rushing reps
- ✗Losing tension at the top
Progressions
- Master form → add reps → progress to harder variation