Moves/Strap Pikes

Strap Pikes

ID: 380

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Exercise Type:
Upper Push
Contraindications:
Shoulder Issues/Mobility
Equipment:
Straps
Applicability:
Group
Superset?:
No
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Lock out fully at the top but avoid hyperextending the elbow joint.
  2. 2. Drive the floor away on floor-based pressing — create full-body tension.
  3. 3. Engage the core before initiating any movement.
  4. 4. Breathe consistently — match breathing to movement rhythm.

Regression:

Perform from the knees or elevate hands on a bench to reduce the bodyweight load. Use resistance bands for assistance on overhead patterns.

Progression:

Progress to a harder variation: archer push-up, ring push-up, or deficit push-up.

Common Problems:

Losing shoulder blade position mid-set — re-cue retract and depress before the next rep.