How to do the Elevated Close Grip Pike Push-Up
- Feet on a bench, hands close together on the floor.
- Lift your hips high to form an inverted V.
- Bend your elbows, lowering your head toward the floor.
- Press back up, straightening your arms and returning to the starting pike position.
Full technique — 6 steps
- Place your feet on a flat bench and set your hands on the floor close together, fingers pointing forward.
- Walk your hands in and lift your hips high so your body forms an inverted V.
- Straighten your legs as able and keep your head between your arms.
- Tighten your stomach and shift your weight forward over your hands.
- Bend your elbows out to the sides and lower your head toward the floor in front of your hands.
- 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
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Barbell
Weight plates
- Plate Overhead Press Easier
- Plate Curl to Press Easier
Dumbbells
Kettlebell
- Alternating Kettlebell Press Easier
- Half Kneeling Kettlebell Press Easier
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
- Easier Pike Push-Up
- This exercise Elevated Close Grip Pike Push-Up
- Harder Behind the Neck Barbell Push Press
Too hard for now? Start with the Pike Push-Up.
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).
