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Pike Push-Up with Parallettes

Step by step instructions, muscle activation and variants for the Pike Push-Up with Parallettes.

MediumFront shoulders

About this exercise

A bodyweight shoulder exercise performed with hands on parallettes in a pike position, allowing for a greater range of motion than a standard floor pike push-up. The parallettes enable your head to descend below hand level, increasing the stretch on the anterior deltoids and making the movement an effective bodyweight overhead press progression.

How to Perform

  • Set parallettes on the floor approximately shoulder-width apart
  • Place your hands on the parallettes and walk your feet in until your hips are high and your body forms an inverted V
  • Keep your legs straight, core engaged, and arms fully extended as your starting position
  • Slowly bend your elbows and lower your head down between and below the parallettes
  • Stop when your head is near the floor or your shoulder mobility limit
  • Press forcefully back up to full elbow extension
  • Maintain a stable pike angle throughout — avoid letting the hips drop or the back arch

Muscle Activation

Primary
Front shoulders
Secondary
TricepsUpper chest

About the Pike Push-Up with Parallettes

The Pike Push-Up with Parallettes is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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