# Elevated Close Grip Pike Push-Up

A pike push-up with your feet on a bench and your hands close together on the floor. The narrow hand position shifts more of the work onto the triceps alongside the front delts.

- Advanced · Compound
- Equipment: Flat bench
- HD video: https://media.seto.fit/exercises/decline-diamond-pike-push-up/video/male.mp4
- HTML: https://seto.fit/exercises/elevated-diamond-pike-push-up/

## Muscles worked

- Front delts: 9/10
- Triceps: 9/10
- Upper chest: 5/10
- Side delts: 4/10
- Serratus anterior: 4/10
- Traps: 4/10

## How to do the Elevated Close Grip Pike Push-Up

1. Feet on a bench, hands close together on the floor.
2. Lift your hips high to form an inverted V.
3. Bend your elbows, lowering your head toward the floor.
4. Press back up, straightening your arms and returning to the starting pike position.

### Full technique — 6 steps

1. Place your feet on a flat bench and set your hands on the floor close together, fingers pointing forward.
2. Walk your hands in and lift your hips high so your body forms an inverted V.
3. Straighten your legs as able and keep your head between your arms.
4. Tighten your stomach and shift your weight forward over your hands.
5. Bend your elbows out to the sides and lower your head toward the floor in front of your hands.
6. Press through your palms to straighten your arms and return to the inverted V position.

## Common mistakes

- Hands set too far forward
- Losing the high pike position
- Turning it into a push-up
- Stopping far above the floor

## Form cues

- Keep hips high
- Shift weight forward
- Press through the palms
- Press back to pike

## How much to do

- **Strength** (good fit): 4–5 sets of 3–6 reps · rest 2 min 30 s · 1–2 reps in reserve · lower 3 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 6–10 reps · rest 1 min 30 s · 2 reps in reserve · lower 2 s, lift 1 s
- **Endurance** (good fit): 2–3 sets of 10–15 reps · rest 1 min · 3 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Barbell**: [Single Arm Seated Landmine Press](https://seto.fit/exercises/single-arm-seated-landmine-press/), [Seated Alternating Landmine Press](https://seto.fit/exercises/seated-landmine-press/)
- **Weight plates**: [Plate Overhead Press](https://seto.fit/exercises/plate-overhead-press/), [Plate Curl to Press](https://seto.fit/exercises/plate-curl-to-press/)
- **Dumbbells**: [Neutral Grip Dumbbell Shoulder Press](https://seto.fit/exercises/neutral-grip-dumbbell-shoulder-press/), [Reverse Grip Dumbbell Shoulder Press](https://seto.fit/exercises/reverse-grip-dumbbell-shoulder-press/)
- **Kettlebell**: [Alternating Kettlebell Press](https://seto.fit/exercises/alternating-kettlebell-press/), [Half Kneeling Kettlebell Press](https://seto.fit/exercises/half-kneeling-kettlebell-press/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [EZ Bar Anti-Gravity Press](https://seto.fit/exercises/ez-bar-anti-gravity-press/) — Intermediate
- Easier: [Pike Push-Up](https://seto.fit/exercises/pike-push-up/) — 70% of bodyweight
- **This exercise: Elevated Close Grip Pike Push-Up — 85% of bodyweight**
- Harder: [Behind the Neck Barbell Push Press](https://seto.fit/exercises/behind-the-neck-barbell-push-press/) — Advanced

## Quick answers

### What muscles does the Elevated Close Grip Pike Push-Up work?

Primary: Front delts 9/10, Triceps 9/10. Also works: Upper chest 5/10, Side delts 4/10, Serratus anterior 4/10, Traps 4/10.

### When should I do the Elevated Close Grip Pike Push-Up in a workout?

Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 10 min with rest.

### How many sets and reps of the Elevated Close Grip Pike Push-Up?

Strength: 4–5 sets of 3–6 reps, rest 2 min 30 s, 1–2 reps in reserve. Muscle growth: 3–4 sets of 6–10 reps, rest 1 min 30 s, 2 reps in reserve. Endurance: 2–3 sets of 10–15 reps, rest 1 min, 3 reps in reserve.

### What can I do instead of the Elevated Close Grip Pike Push-Up?

Barbell: Single Arm Seated Landmine Press, Seated Alternating Landmine Press. Weight plates: Plate Overhead Press, Plate Curl to Press. Dumbbells: Neutral Grip Dumbbell Shoulder Press, Reverse Grip Dumbbell Shoulder Press. Kettlebell: Alternating Kettlebell Press, Half Kneeling Kettlebell Press.

### What is an easier version of the Elevated Close Grip Pike Push-Up?

Pike Push-Up (70% of bodyweight), EZ Bar Anti-Gravity Press (Intermediate).

### What is a harder version of the Elevated Close Grip Pike Push-Up?

Behind the Neck Barbell Push Press (Advanced).

How we rate exercises: https://seto.fit/guides/methodology/

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