Description:
The suspended pike press is performed with the feet in suspension straps. You pike the hips up and press the head toward the floor, while the unstable straps add a strong core and shoulder challenge.
Benefits:
- Builds shoulder pressing strength with no equipment.
- Develops the deltoids and triceps.
- Improves overhead body control and stability.
- Scales by changing the angle or range.
- Trains the core to stabilize.
Profile:
| Equipment: | Bodyweight |
| Type: | Bodyweight (Compound) |
| Resistance Type: | Body Weight |
| Level: | Advanced |
Muscles:
Primary Muscles
- Anterior Deltoid
Secondary Muscles
- Triceps Brachii
- Upper Trapezius
- Abdominals and Core
Classification:
| Mechanics: | Compound |
| Force: | Push |
| Utility: | Basic |
Instructions:
- Set the suspension straps low and place the tops of your feet in the foot cradles.
- Walk your hands back and pike your hips up so your body forms an inverted V.
- Keep your hands about shoulder width and brace your core.
- Bend your elbows to lower the top of your head toward the floor.
- Press back up to full elbow extension while keeping the straps steady.
- Repeat for the desired reps.
Common Mistakes:
- Sagging the hips or losing a straight line.
- Cutting the range of motion short.
- Flaring the elbows out wide.
- Letting the head drop instead of staying neutral.
Variations:
- Pike Push-ups
- Handstand Push-ups
- Barbell Overhead Shoulder Press
- Diamond Push-Up
Safety Tips:
- Build the strength and balance gradually.
- Use a wall for support when learning inverted work.
- Stop if you feel shoulder or wrist pain.
- Keep the core braced throughout.
Additional Information:
The suspension straps add instability, so the core and shoulders work hard to stay balanced. Master the floor pike press first.
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