Pike Push-Up

The pike push-up on parallettes is a bodyweight pressing exercise that strengthens the shoulders, triceps, and upper chest, while also improving overhead pressing mechanics and scapular stability. This movement mimics the initial phase of a handstand push-up, making it an essential progression exercise for those working toward full handstand push-ups or other vertical pressing movements.

Performing the pike push-up on parallettes increases the range of motion (ROM) compared to doing it on the floor, leading to greater strength gains and mobility improvements. The exercise requires maintaining a tripod position, where the hands form the bottom two points of a triangle and the head moves toward the top point, ensuring optimal biomechanics for pressing.

Before attempting pike push-ups on parallettes, it’s beneficial to have some shoulder pressing strength and the ability to hold a strong plank position. If standard push-ups feel challenging, it’s recommended to master them first before progressing to this variation. Good shoulder mobility will also aid in achieving a full ROM while maintaining proper form.

For this exercise, you will need a set of parallettes, which elevate the hands and allow for a deeper stretch in the bottom position. If you don’t have parallettes, the exercise can still be performed on the floor, but with a reduced range of motion.

How to Perform Pike Push-Ups on Parallettes

1. Setup: Place the parallettes shoulder-width apart on a flat surface. Position yourself behind them, standing on your feet.

2. Assume the Pike Position: Place your hands on the parallettes with a neutral grip (palms facing inward). Walk your feet closer to your hands and lift your hips, forming an inverted “V” shape with your body. Keep your legs as straight as possible, and engage your core.

3. Create the Tripod Position: As you descend, aim to lower your head forward and down, forming a tripod triangle where your hands are at the bottom points and your head reaches the top.

4. Lower Yourself Under Control: Bend your elbows and slowly lower your head toward the ground, keeping your elbows at about a 45-degree angle from your body. Lower as deep as possible to maximize ROM.

5. Press Back Up: Push through your palms and extend your arms, pressing your head through your arms at the top for full shoulder engagement. Your ears should align with your arms in the final position.

6. Repeat for Repetitions: Maintain control throughout and avoid excessive momentum.

Benefits of Pike Push-Ups on Parallettes

• Develops Shoulder Strength & Stability: Engages the deltoids, triceps, and upper chest in an overhead pressing movement.

• Increases Range of Motion (ROM): Using parallettes allows for a deeper stretch at the bottom, leading to greater strength gains.

• Prepares for Handstand Push-Ups: Builds the necessary pressing mechanics and scapular stability for advanced vertical pressing movements.

• Improves Scapular Control: Encourages proper shoulder positioning, reducing injury risk in overhead pressing exercises.

• Enhances Core Activation: Requires the abs and obliques to stabilize the body, preventing excessive arching.

• Accessible for Different Fitness Levels: Can be easily adjusted to make it easier or harder, making it suitable for beginners and advanced athletes alike.

Common Mistakes to Avoid

• Letting the Elbows Flare Out: Keep the elbows at a 45-degree angle to prevent unnecessary shoulder strain.

• Dropping the Head Too Far Forward or Back: Maintain the tripod triangle shape to optimize pressing mechanics.

• Rounding the Upper Back: Keep the scapula engaged and avoid excessive hunching.

• Not Pressing the Head Through the Arms: At the top, actively push the head forward to achieve full extension and proper form.

• Collapsing at the Bottom: Lower slowly and under control to prevent shoulder and wrist strain.

• Using Excessive Momentum: Avoid bouncing at the bottom—strict, controlled movement leads to better strength gains.

Gym Equivalent Exercises

• Seated Dumbbell Shoulder Press – Strengthens similar pressing muscles with added resistance.

• Overhead Barbell Press – Builds overall shoulder pressing strength in a stable environment.

• Machine Shoulder Press – Allows for controlled overhead pressing with a fixed range of motion.

• Landmine Press – A unilateral overhead pressing exercise with a slight forward lean, mimicking some pike push-up mechanics.

• Handstand Hold Against Wall – Helps develop balance and overhead stability, complementing pike push-ups.

The primary muscles engaged in pike push-ups on parallettes include:

•Anterior deltoids (front shoulders) – The primary pressing muscle responsible for lifting the body back up.

•Triceps brachii – Assists in elbow extension during the pressing phase.

•Upper pectorals (clavicular head) – Helps stabilize and press during the movement.

The secondary muscles involved include:

• Core muscles (rectus abdominis, obliques, transverse abdominis) – Engages to stabilize the torso throughout the exercise.

• Scapular stabilizers (serratus anterior, lower traps, rhomboids) – Ensures proper shoulder control and movement mechanics.

• Forearms & Wrist Extensors – Work to maintain grip strength and balance on the parallettes.

Pike push-ups on parallettes are a highly scalable exercise that can be modified for both beginners and advanced athletes. Adjusting range of motion, elevation, tempo, and assistance levels allows for continuous progression toward full handstand push-ups. Whether your goal is shoulder hypertrophy, handstand strength, or pressing endurance, this exercise is a fundamental step toward mastering overhead bodyweight pushing movements.