Parallette Feet Elevated Pike Push Up

Instructions for proper form

1. Begin by setting up two parallettes parallel to each other and a bench behind you to elevate your feet. 2. Place your feet on the bench and grip the parallettes with a neutral grip, hands shoulder-width apart. 3. Start in a pike position with your hips raised and your head between your arms. 4. Lower your body by bending your elbows, keeping them close to your sides until your head nearly touches the ground between the parallettes. 5. Push back up to the starting position, fully extending your arms. Engage your core throughout the movement for stability.

Common mistakes to avoid

1. Letting your elbows flare out excessively. 2. Dropping your hips too low; maintain a straight line from your head to your feet. 3. Not engaging your core, which can lead to instability. 4. Not going low enough during the push-up.

Benefits

Specific benefits of the exercise

1. Strengthens the anterior deltoids effectively. 2. Enhances shoulder stability and control. 3. Improves overall upper body strength through a compound movement. 4. Engages core muscles due to the inverted position.

Expected results and timeframe

With regular practice (2-3 times per week), you can expect improved shoulder strength and stability in 4-6 weeks, and noticeable muscle definition and endurance in 8-12 weeks..

Who this exercise is best for

This exercise is best for intermediate to advanced individuals looking to build shoulder strength, particularly those interested in calisthenics and bodyweight training.

Scientific studies supporting its effectiveness

Research indicates that compound movements like the pike push-up engage more muscle fibers and enhance muscle growth compared to isolation exercises. A study published in the ‘Journal of Strength and Conditioning Research’ highlights the effectiveness of bodyweight exercises for improving strength and hypertrophy.

Variations

Beginner modifications

1. Incline push-ups against a wall or elevated surface to reduce difficulty. 2. Standard push-ups or knee push-ups until sufficient strength is developed.

Advanced progressions

1. Handstand push-ups for greater difficulty. 2. Planche push-ups for advanced strength and stability.

Integrations

Complementary exercises

1. Dumbbell shoulder presses for additional upper body strength. 2. Plank variations for core stability. 3. Dips for triceps and shoulder engagement.

Super set recommendations

Pair the parallette feet elevated pike push-up with exercises such as pull-ups or inverted rows for a balanced upper body workout.

Sample workout routines

1. Warm-up: Dynamic stretching. 2. Parallette feet elevated pike push-ups: 3 sets of 6-10 reps. 3. Pull-ups: 3 sets of 5-8 reps. 4. Dips: 3 sets of 8-12 reps. 5. Planks: 3 sets, 30-60 seconds hold.

Exercise combinations

Combine with shoulder isolation exercises such as front raises or lateral raises to target the deltoids more specifically.

Best time to do this exercise in your workout

Best performed early in the workout after a proper warm-up when energy levels are highest, making it easier to maintain form and maximize effort.