Feet-Elevated Pike Push-Up

Front Delts, TricepsBench

A feet-elevated vertical push-up variation that loads your shoulders, building front delts and triceps for advanced pressing power.

How to do it

1Place your feet on a bench and your hands on the floor slightly wider than shoulder-width apart.

2Pike your hips up high so your torso forms an inverted V with your legs.

3Lower your head diagonally forward by bending your elbows.

4Touch the top of your head to the floor just ahead of your hands while keeping your core braced.

5Press firmly through your hands to return to the starting position.

Common mistakes

Sagging your lower back, taking work off the shoulders and stressing your spine.

Flaring your elbows out to the sides, straining your shoulder joints.

Lowering your head straight between your hands instead of forward on a diagonal.

Breathing

Inhale as you lower down, and exhale as you press back up.

Make it harder or easier

To make it easier, place your feet on the floor instead of a bench.

To make it harder, elevate your feet higher or pause at the bottom.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.