Also known as: elevated pike push-up, feet-elevated pike pushup, pike pushup elevated, decline pike pushup

What is Pike Push Up Feet Elevated?

The Pike Push Up Feet Elevated is a hard calisthenics push variation where your feet are raised and hips are high to emphasize shoulder pressing. It primarily targets the shoulders and triceps while engaging the core for stability. Use strict form to manage the increased shoulder load and reduce injury risk.

How to Do Pike Push Up Feet Elevated

  1. Set feet on bench: Place your feet on a stable bench, hands shoulder-width on the floor. Walk feet back until hips are high in a pike.
  2. Create pike shape: Lift hips so your body forms an inverted V, legs straight and torso folded; maintain neutral head and engaged core throughout.
  3. Lower with control: Bend elbows and drive your head and shoulders forward, keeping elbows above hands; descend until forehead nearly touches the floor.
  4. Press back up: Drive through hands to extend elbows, pushing the shoulders upward and backward to return to the starting pike position with control.
  5. Breathe and rest: Inhale on the descent, exhale as you press. Reset hand position if needed and allow 60-90 seconds rest between heavy sets.

Muscle Groups

Triceps, Core, Shoulders

Description

Elevate your feet on a stable surface & assume a pike push up position. Shoulders elevated & arms straight, head neutral.
Start the movement by bending your arms and descend by allowing your head & shoulders to travel forwards. Keep your elbows directly above your hands, don’t allow them to drift back. Pause at the bottom, forehead touching the floor, then drive through your hands, & push back to the start. Repeat for repetitions.
Movement Group: Push
Equipment: Bench

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Pike Push Up Feet Elevated?

This variation increases shoulder pressing strength and overhead carryover while heavily involving triceps and core stability. It also improves scapular control and builds strength for progressions like handstand push-ups when performed with strict technique.

What are common mistakes with this exercise?

Common errors include hips dropped too low, elbows flaring or drifting behind the hands, excessive neck extension, and rushing the movement. Fixes: keep hips high, elbows stacked over hands, neutral head position, and use slow controlled reps.

How can I progress or regress this movement?

Regress by doing pike push-ups with feet on the floor or wall pike holds. Progress by lowering the feet further, adding a weighted vest, single-leg pike, or working toward partial handstand/handstand push-up progressions.