Bodyweight Feet Elevated Pike Push Up

Instructions for proper form

Start in a downward dog position with your feet elevated on a plyo box. Your hands should be shoulder-width apart and firmly on the floor. Tighten your core and keep your legs straight. Lower your head toward the ground by bending your elbows, keeping them close to your body. Push back up to the starting position in a controlled manner.

Common mistakes to avoid

Avoid letting your hips sag too low, as this can lead to lower back strain. Don’t allow your elbows to flare out too much during the movement, and ensure that your head moves in a straight line instead of dipping too far down or jutting out.

Benefits

Specific benefits of the exercise

This exercise specifically targets the anterior deltoids and enhances shoulder stability and strength while also engaging the triceps and upper pectorals.

Expected results and timeframe

With consistent practice (2-3 times a week), participants can expect to see improvements in shoulder strength and endurance in approximately 4-6 weeks..

Who this exercise is best for

This exercise is best for individuals who have a foundation in bodyweight exercises and are looking to enhance their shoulder strength and stability without equipment.

Scientific studies supporting its effectiveness

Research indicates that bodyweight exercises such as push-ups can effectively enhance upper body muscular strength and endurance, particularly among intermediate-level fitness enthusiasts.

Variations

Beginner modifications

For beginners, perform a standard pike push-up with feet on the ground or on a lower surface. You can also drop to your knees for support during the movement.

Advanced progressions

Advanced variations might include adding a weighted vest or performing the exercise on a stability ball for increased challenge.

Integrations

Complementary exercises

Incorporate shoulder presses or lateral raises for balanced shoulder development and upper body strength.

Super set recommendations

Pair this exercise with another pressing movement or a pull-up to enhance upper body workout intensity.

Sample workout routines

For a balanced upper body routine: 1) Bodyweight Feet Elevated Pike Push Up – 3 sets of 8-12 reps, 2) Pull-Ups – 3 sets of 6-10 reps, 3) Plank Shoulder Taps – 3 sets of 15 reps/side.

Exercise combinations

Combine with exercises like push-up variations and shoulder flies to create a comprehensive shoulder workout.

Best time to do this exercise in your workout

Best performed during the upper body portion of your workout, ideally after a brief warm-up but before heavier lifting exercises.