Video
Instructions
- Place your feet on a plyobox and your hands shoulder-width apart on the floor.
- Walk your hands toward the box to form an inverted V shape with your hips elevated.
- Bend your elbows to lower your head straight down toward the floor.
- Press through your palms to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Technical Tips
- Keep your elbows at a 45-degree angle to avoid shoulder strain.
- Maintain a neutral neck position throughout the movement.
- Engage your core to prevent your lower back from sagging.
Breathing Tips
- Inhale as you lower your head toward the ground.
- Exhale as you push back up to the starting position.
Restrizioni mediche
- Shoulder impingement or rotator cuff injuries
- Wrist pain or carpal tunnel syndrome
- Cervical spine issues
The Elevated Pike Press is a bodyweight strength exercise designed to enhance upper body pushing power, particularly targeting the shoulders and triceps. By elevating the feet on a plyobox, the angle of the movement shifts more of the load onto the deltoids, simulating the vertical pressing motion of a handstand push-up. This makes it an ideal progression for athletes looking to build shoulder strength without performing full inversion movements. The Elevated Pike Press also recruits the upper chest and core stabilizers to maintain proper alignment, promoting balance, control, and mobility. Common in calisthenics and functional fitness routines, this exercise requires minimal equipment and can be performed in small spaces. It is especially beneficial for developing shoulder hypertrophy and control, making it a valuable addition to both strength and skill-based upper body training programs.
What muscles does the Elevated Pike Press work the most?
The Elevated Pike Press primarily works the shoulders, especially the front deltoids, while also engaging the triceps and upper chest for support.
Is the Elevated Pike Press good for building shoulder strength?
Yes, the Elevated Pike Press is an effective bodyweight exercise for building shoulder strength and is often used as a stepping stone toward handstand push-ups.
Can beginners do the Elevated Pike Press safely?
While the Elevated Pike Press is considered intermediate, beginners can perform a modified version with lower elevation and focus on proper form before progressing.
How high should the plyobox be for the Elevated Pike Press?
A plyobox height of 12 to 24 inches is common; the higher the box, the more challenging the movement becomes for the shoulders.
What are some alternatives to the Elevated Pike Press?
Alternatives include the standard Pike Press, Handstand Push-Up, and Wall-Assisted Handstand Push-Up—all targeting similar shoulder muscles with different intensity levels.