Pike Push Up With Parallettes

Muscles worked

Setup

1. Place two parallettes shoulder-width apart on a non-slip surface.
2. Grip the handles firmly with a neutral grip (palms facing each other).
3. Step your feet toward your hands and drive your hips high into the air, creating an inverted 'V' shape with your body.
4. Shift your weight forward onto your toes so your shoulders are positioned slightly ahead of your wrists.

How to do it

1. Inhale and lower your head toward the space between the parallettes, moving forward to form a 'tripod' shape with your head and hands.
2. Continue lowering until your shoulders are level with or slightly below the handles, maintaining a controlled 3-second descent.
3. Exhale and push back forcefully through your palms to return to the starting position.
4. At the top of the movement, push your head through your arms to fully lock out the shoulders and reset your 'V' shape.

Form checklist

• Keep elbows tucked at a 45-degree angle; do not let them flare out to the sides.
• Maintain high hips throughout the set to keep the tension on the shoulders rather than the chest.
• Keep your neck neutral by looking back toward your feet rather than straight down at the floor.
• Ensure your head moves forward of your hands on the way down, not straight between them.

Pro tips

• Focus on 'pushing the floor away' at the top of the rep to maximize serratus anterior engagement and shoulder stability.
• Actively shrug your shoulders toward your ears at the peak of the movement to achieve full scapular elevation and vertical range.

Make it harder

• Elevate your feet on a bench or box to shift a higher percentage of your body weight onto the shoulders.
• Add a 2-second isometric pause at the bottom of the movement where the stretch is deepest.

Frequently asked

What muscles does the pike push up with parallettes work?

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

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

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

Is the pike push up with parallettes good for beginners?

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

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