Elevated Pike Push Up From Deficit With Parallettes

Muscles worked

Setup

1. Place parallettes shoulder-width apart on the floor and a bench or step approximately 3-4 feet behind them.
2. Grip the parallettes firmly with a neutral grip and place your feet on the elevated surface.
3. Walk your hands toward the bench until your hips are stacked over your shoulders, creating an inverted 'V' shape with a vertical torso.
4. Engage your core and lock your knees to stabilize the pike position.

How to do it

1. Inhale and lower your head toward the floor, aiming for a point slightly in front of your hands to form a tripod shape at the bottom.
2. Continue the descent until your shoulders pass below the level of the parallette handles to utilize the full deficit.
3. Exhale and push powerfully through your palms to return to the starting position, fully extending your arms.
4. Maintain a controlled 3-second eccentric (lowering) phase and a 1-second explosive concentric (pushing) phase.

Form checklist

• Keep your elbows tucked at a 45-degree angle; do not let them flare out to the sides.
• Maintain a neutral spine and avoid arching your lower back as you push upward.
• Ensure your head moves forward of your hands at the bottom to protect the shoulder joints.
• Keep your weight shifted forward over your hands throughout the entire set.

Pro tips

• At the top of the movement, 'push the floor away' and shrug your shoulders toward your ears to achieve full scapular elevation.
• Focus on keeping your hips as high as possible to ensure the load stays on the deltoids rather than shifting to the upper chest.

Make it harder

• Increase the height of the foot elevation until your torso is completely vertical, approaching a handstand push-up.
• Add a 2-second pause at the bottom of the deficit to eliminate momentum and increase time under tension.

Frequently asked

What muscles does the elevated pike push up from deficit with parallettes work?

The elevated pike push up from deficit with parallettes primarily targets the pectorals, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the elevated pike push up from deficit with parallettes?

The elevated pike push up from deficit with parallettes requires no equipment — just your body weight.

Is the elevated pike push up from deficit with parallettes good for beginners?

The elevated pike push up from deficit with parallettes is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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