Elevated Pike Push-Up

PushBWBox

Pike push-up performed with the feet elevated on a box, increasing the pike angle closer to vertical and loading the shoulders more heavily than a floor-based pike push-up — the direct bridge to handstand push-ups.

Demo: Bodyweight training demo

Sets

3

Reps

6-12

Rest

1:30

Contraindications

Head impact risk if the box is too high relative to current strength — progress gradually.

Setup

Hands on the floor, feet elevated on a box, hips piked high forming a steep incline.

Execution

  1. 1Lower the head toward the floor between the hands
  2. 2Keep the hips high and the pike angle steep throughout
  3. 3Press back up to the starting position
  4. 4Maintain a tight core to prevent hip drop

Key cues

  • Higher box = steeper angle = closer to a true HSPU
  • Elbows track forward
  • Keep the hips locked high
  • Full range of motion every rep

Common faults

  • Box too high before ready, causing loss of control
  • Letting the hips drop mid-set
  • Flaring elbows
  • Rushing the descent risking head impact

Tweaks

  • Gradually increase box height over sessions
  • Add a pause at the bottom
  • Progress toward wall-supported HSPU

Regressions

Pike Push-Up

Progressions

Wall Handstand HoldHandstand Push-Up

Muscles

Primary: Anterior Deltoid, Triceps Brachii

Secondary: Core, Upper Traps

Sources

Attribution: Gymnastics strength canon