Moves/Pike Push-up on angled step

Pike Push-up on angled step

ID: 508

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Exercise Type:
Upper Push
Contraindications:
Shoulder Issues/Mobility, Wrist Problems
Equipment:
Step
Applicability:
Group
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Drive the floor away on floor-based pressing — create full-body tension.
  2. 2. Full range of motion: chest to the object on the way down, full lockout at the top.
  3. 3. Lock out fully at the top but avoid hyperextending the elbow joint.
  4. 4. Control the eccentric — lower in roughly twice the time it takes to press.

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:

Elbows flaring wide — keep at 45 degrees from the torso to protect the shoulder. Arching lower back — engage abs and glutes.