Pike Push-Up With Parallettes
Pike Push-Up With Parallettes Exercise Description
The pike push-up with parallettes is a bodyweight vertical-pressing variation that targets the shoulders with an upright, hip‑hinged (piked) torso. Elevating the hands on parallettes places the wrists in a neutral position and can allow a slightly greater, more comfortable shoulder range of motion. Primary movers are the anterior and lateral deltoid with strong assistance from the triceps brachii; the upper chest, serratus anterior, and trapezius contribute to scapular control. The movement emphasizes controlled elbow flexion/extension while maintaining scapular upward rotation and a rigid trunk. It’s a useful bridge between decline push-ups and handstand push-ups, reinforcing overhead pressing mechanics without going fully inverted. The goal is vertical force production through stable shoulders and a neutral neck while the hips stay high to keep load over the hands.
- Muscle Groups: Delts, Shoulders
- Target Muscles: Deltoid - Anterior, Deltoid - Lateral
- Assisting Muscles: Pectoralis Major - Clavicular Head, Triceps Brachii - Lateral Head
- Stabilizing Muscles: Rectus Abdominis, Serratus Anterior, Transversus Abdominis, Trapezius - Lower Fibers, Trapezius - Upper Fibers
- Body Area: Upper Body
- Body Parts: Shoulders
- Body Surface: Front, Side
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Shoulder Abductors, Shoulder Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Front Shoulder, Side Shoulder
- Movement Direction: Vertical
- Muscle Position: Anterior, Lateral
- Gender: Male
How To Do The Pike Push-Up With Parallettes Exercise
‘- Set two parallettes about shoulder-width apart, handles parallel.
– Grip the handles with a neutral grip (palms facing each other), thumbs wrapped.
– Walk feet back and lift hips high into a pike; stack shoulders roughly over hands.
– Straighten legs (or keep a soft knee bend) and keep a neutral spine with ribs down.
– Press the handles to “active shoulders” (scapulae upwardly rotated); keep neck neutral, eyes between hands.
– Rotate elbows so they point back; keep forearms close to vertical.
– Inhale and lower under control, bending elbows as the crown of your head travels toward the floor between the parallettes.
– Maintain torso angle and hip height; avoid flaring elbows or shifting weight far forward.
– Stop when your head is just below hand level (or to comfortable depth without losing position).
– Exhale and press the handles away, extending elbows until the arms are straight and shoulders elevated at the top.
– Step out of the pike to finish, keeping control of the shoulders and trunk.
Pike Push-Up With Parallettes Tips
‘- Set the parallettes about shoulder-width apart with the handles parallel before you start.
– Use a neutral grip on the handles with your thumbs wrapped for secure hand placement.
– Walk your feet back and lift your hips high so your shoulders stack roughly over your hands.
– Keep a neutral spine with ribs down and a rigid trunk as you move.
– Press into “active shoulders” by keeping the shoulder blades upwardly rotated and the shoulders elevated.
– Keep your neck neutral with your eyes looking between your hands throughout the movement.
– Rotate your elbows so they point back and keep your forearms close to vertical as you lower and press.
– Lower the crown of your head under control toward the floor between the parallettes while maintaining torso angle and hip height.
– Stop the descent when your head is just below hand level or before you lose position, then press back up until the arms are straight and shoulders elevated.
Pike Push-Up With Parallettes Beginner Introduction
The pike push-up with parallettes is a bodyweight pressing drill that places strong emphasis on the shoulders while the body is folded at the hips into a piked position. With the hands raised on parallettes, the wrists sit in a more natural line and the shoulders can move through a slightly larger, more comfortable arc. The movement pattern resembles an overhead press for bodyweight training, making it a popular choice for lifters working toward more advanced skills like handstand push-ups.
Front and side shoulders do most of the work, with strong help from the triceps. The upper chest, muscles along the ribs, and the upper back contribute to guiding the shoulder blades and keeping the upper body organized. Throughout the motion, the elbows bend and straighten in a controlled way while the trunk stays firm and the neck aligned with the spine. Hips remain lifted so that more of the body’s mass shifts over the hands, encouraging a vertical push through stable shoulders rather than a traditional horizontal push-up pattern.