Feet Elevated Pike Push-up

The Feet Elevated Pike Push-up is an advanced bodyweight exercise that significantly challenges the upper body, particularly targeting the shoulders, triceps, and upper chest. By elevating the feet, the exercise increases the angle of the push-up, shifting more weight onto the shoulders and enhancing muscular engagement. This variation not only builds strength but also improves shoulder stability and overall functional fitness.

This exercise is particularly effective for those looking to advance their bodyweight training, as it combines the benefits of a traditional push-up with the added challenge of an inverted position. The elevated feet create a greater range of motion, allowing for deeper shoulder flexion and thus a more intense workout. As a result, practitioners can expect improvements in strength, muscle definition, and endurance in the upper body.

In addition to building strength, the Feet Elevated Pike Push-up also promotes better body awareness and control. As you execute the movement, maintaining proper alignment is crucial to prevent injuries and maximize the effectiveness of the exercise. This emphasis on form helps develop a strong mind-muscle connection, which is essential for any fitness journey.

Whether performed in a home gym or as part of an outdoor workout, this exercise requires no additional equipment, making it accessible to anyone with a flat surface and a willingness to challenge themselves. The versatility of the Feet Elevated Pike Push-up allows it to fit seamlessly into various training programs, from strength training to calisthenics and beyond.

To incorporate this exercise into your routine, it can be used as a standalone movement or combined with other upper body exercises for a comprehensive workout. Whether you're a seasoned athlete or a fitness enthusiast, the Feet Elevated Pike Push-up can serve as a key component in achieving your fitness goals, providing both strength and aesthetic benefits.

As you progress, consider varying your foot elevation or combining the exercise with other challenging movements to continually stimulate your muscles and enhance your performance. This will not only keep your workouts fresh but also help you reach new levels of strength and endurance in your upper body.

Instructions

• Start in a plank position with your hands placed shoulder-width apart and your feet elevated on a sturdy surface like a bench or step.
• Shift your hips up and back, forming an inverted V shape with your body, while keeping your arms straight.
• Bend your elbows to lower your head towards the ground, aiming to touch your forehead or crown to the floor.
• Keep your core engaged and your back straight throughout the movement to avoid sagging.
• Push through your hands to return to the starting plank position, fully extending your arms at the top.
• Focus on controlled movements rather than rushing through the reps for maximum muscle engagement.
• Maintain a steady breathing pattern, inhaling as you lower and exhaling as you push up.
• Adjust the height of your feet to modify the intensity of the exercise according to your fitness level.
• Ensure your feet are stable and secure on the elevated surface to prevent any accidents during the workout.
• Warm up properly before performing this exercise to prepare your muscles and joints for the challenge.

Tips & Tricks

• Engage your core throughout the movement to maintain stability and control.
• Keep your elbows slightly tucked in towards your body to protect your shoulder joints.
• Focus on lowering your head towards the ground rather than your chest, which emphasizes shoulder activation.
• Breathe in as you lower into the push-up and exhale as you push back up to the starting position.
• Ensure your feet are securely elevated on a stable surface to prevent slipping during the exercise.
• Experiment with different foot elevations to find the intensity that works best for you.
• Avoid letting your lower back sag; keep your hips elevated to maintain proper alignment.
• If you're struggling to perform the exercise, consider reducing the height of your feet or performing the movement on a flat surface.
• Use a controlled tempo; avoid rushing through the reps to maximize muscle engagement.
• Incorporate this exercise into a circuit for a challenging upper body workout.

Frequently Asked Questions

What muscles does the Feet Elevated Pike Push-up work?

The Feet Elevated Pike Push-up primarily targets the shoulders, upper chest, and triceps, making it a great exercise for building upper body strength and stability.

How can I modify the Feet Elevated Pike Push-up for beginners?

To modify this exercise for beginners, you can perform it with your feet on the ground instead of elevated, which reduces the intensity while still engaging the upper body muscles.

Is the Feet Elevated Pike Push-up good for building shoulder strength?

Yes, this exercise is excellent for building shoulder strength, which can improve performance in other lifts and athletic movements.

How many reps and sets should I do for the Feet Elevated Pike Push-up?

A good rep range for this exercise is 8 to 12 repetitions per set, depending on your fitness level. You can perform 3 to 4 sets for a balanced workout.

What is the proper form for the Feet Elevated Pike Push-up?

Make sure to keep your core engaged and your body in a straight line from your feet to your hands. This helps maintain proper form and prevents injury.

What should I do if my wrists hurt during the Feet Elevated Pike Push-up?

If you experience discomfort in your wrists, consider using push-up handles or performing the exercise on your fists to alleviate pressure.

Can I do the Feet Elevated Pike Push-up anywhere?

The Feet Elevated Pike Push-up can be performed anywhere, making it a versatile addition to your bodyweight workout routine. Just ensure you have a stable surface to elevate your feet.

What are the benefits of adding the Feet Elevated Pike Push-up to my workout routine?

Incorporating this exercise into your routine can enhance overall shoulder stability and strength, which is beneficial for athletes and those looking to improve their upper body performance.