Strength Training · Calisthenics
Box Pike Push-Up
The box pike push-up is a feet-elevated push-up with your hips raised, shifting more bodyweight onto your arms to train shoulder and triceps pressing strength.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Compound
- Higher injury risk
- Rest 1 min 30 sec
How to do it
- Place your hands shoulder-width apart on the floor in front of the box.
- Step your feet onto the box with your toes securely supported.
- Raise your hips until your torso is nearly vertical, keeping your arms straight.
- Lower your head toward the floor slightly ahead of your fingertips by bending your elbows.
- Press through your hands to return to straight arms.
Form cues
- Spread your fingers for a firm base.
- Keep your neck in line with your torso.
- Exhale as you press.
Common mistakes
- Hips dropping into a plankKeep your hips high, bending your knees slightly if tight hamstrings pull you out of position.
- Elbows flaring sidewaysAim your elbows diagonally backward rather than directly out to the sides.
- Rushing the descentTake two to three seconds to lower each rep.
Safety
If your arms give out in this inverted position, you can fall onto your head or neck. The elevated position also places substantial bodyweight through your wrists and shoulders.
- Use a stable, nonslip box low enough that you can step down easily.
- Stop your descent before your head touches the floor; never rest your weight on it.
- End the set while you still have enough strength to step down under control.
- Build control with floor pike push-ups before elevating your feet.
If you have wrist, shoulder, or neck pain, or become dizzy when inverted, choose an easier version and seek advice from a physiotherapist or doctor before progressing.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Plyometric Box
Sets and reps
- Sets
- 2–3
- Target
- 5–8 reps
- Rest
- 1 min 30 sec
Choose a box height that lets you finish each set with about two good reps left.