Pike Plank Hold
Pike Plank Hold is a bodyweight strength exercise targeting the deltoids. Holding the inverted V position places sustained load on the shoulders and upper back, making it an effective movement for building shoulder endurance and preparing for handstand training.
How to do it
- Begin in a push-up position with your hands shoulder-width apart.
- Walk your feet in toward your hands, raising your hips high to form an inverted V shape.
- Keep your arms straight and press through your palms.
- Hold the pike position for the desired duration.
- Walk your feet back to the starting position and repeat.
Form cues
- Press firmly through your palms to keep your arms locked.
- Stack your hips directly above your shoulders.
- Engage your core to prevent your lower back from sagging.
- Keep your gaze focused between your feet.
Breathing: Breathe steadily and deeply through your nose, avoiding holding your breath while maintaining the isometric hold.
Common mistakes
- Bending the elbows, which shifts the work away from the shoulders and onto the triceps.
- Walking the feet too far back, which turns the hold into a standard high plank and removes the shoulder focus.
- Shrugging shoulders toward the ears, which can cause neck tension and reduces upper back stability.
Muscles worked
Primary: delts. Secondary: traps, waist, upper arms.
Suggested sets & reps
Get fitter
3 sets × 30 seconds hold, rest 60 seconds
Lose weight
3 sets × 20–30 seconds hold, rest 45 seconds
Build muscle
3–4 sets × 30–45 seconds hold, rest 60 seconds
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel sharp pain in your wrists or shoulders, 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
Where should I feel this exercise?
You should feel tension primarily in your shoulders and upper back, along with your core working to keep your hips lifted.
What if my hamstrings are tight?
It is completely fine to keep a slight bend in your knees if tight hamstrings prevent you from keeping your legs straight in the pike position.
How often can I practice the Pike Plank Hold?
2 to 3 times per week is plenty for recovery and building shoulder endurance over time.