Elevated Pike Push-up
The elevated pike push-up is an advanced bodyweight shoulder exercise targeting the deltoids through a vertical pressing movement. Elevating the feet increases the body angle to be more vertical, placing greater demand on the shoulders compared to a standard pike push-up.
How to do it
- Place your feet on a bench and walk your hands toward the bench so your hips are elevated and your body forms an inverted V.
- Position your hands slightly wider than shoulder-width.
- Lower the top of your head toward the floor by bending your elbows outward.
- Pause when your head is near the floor.
- Press back up to the inverted V starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your legs straight and hips high to maintain a vertical torso angle.
- Engage your core to prevent your lower back from arching.
- Spread your fingers wide for a stable hand placement.
- Lower your head slowly in front of your hands, not directly between them.
- Press firmly through your palms to return to the starting position.
Breathing: Inhale as you lower your head toward the floor, and exhale forcefully as you press back up to the starting position.
Common mistakes
- Flaring elbows too wide can put unnecessary stress on the shoulder joints.
- Letting the hips drop lowers the vertical angle, reducing the focus on the shoulders.
- Rushing the descent makes it hard to control your balance and posture.
- Arching the lower back compromises core stability and shifts the load away from the target muscles.
Muscles worked
Primary: delts. Secondary: triceps, traps, abs.
Suggested sets & reps
Get fitter
3 sets × 6–10 reps, rest 75 s
Lose weight
3 sets × 6–10 reps, rest 60 s
Build muscle
3–4 sets × 5–8 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp shoulder or wrist discomfort, ease off and choose a gentler option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What should I do if my wrists hurt during this exercise?
Make sure your weight is distributed evenly across your entire hand and fingers, not just the heel of your palm. If discomfort persists, try using push-up handles or choose a gentler regression.
How often can I include elevated pike push-ups in my routine?
Because this is an advanced upper-body movement, doing it 1 to 2 times per week with at least 48 hours of rest between sessions is ideal for recovery.
Why do I feel this exercise more in my upper chest than my shoulders?
If your hands are placed too far forward relative to your feet, your body angle becomes less vertical, shifting more work to the chest. Try walking your hands slightly closer to the bench.