Elevated Pike Push-Up

Shoulders Tier B for Shoulders Bodyweight Compound Push

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3sets

8-12reps

90srest

~4.9kcal/min

ShouldersB Front Deltoid Side Deltoid Triceps

Triceps Chest Traps

Secondary muscles help but are not the main target

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

You should feel it inShoulders

Front and side of the shoulders, with triceps helping at the top.

Key cue (the coach says it during the set)“Ribs down, brace, press straight up.”

Tempo · Lower 2 s · press 1 s

Choosing the load: Too easy? Slow down or pause at the hardest point. Too hard? Use an easier version (knees, incline, band).

Feel it in Lower backLeaning back and arching to press. Squeeze glutes and abs, or sit with back support, and lighten the load.
Feel it in Neck / upper trapsShrugging from the start. Begin with shoulders down; let them rise only at the very top.
Feel it in Back of armsElbows flared behind the body. Bring the elbows slightly forward, under the wrists.
Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.

Put your feet on a box or bench and walk your hands in until your hips are almost over your shoulders.
A higher platform increases difficulty — progress gradually.
The more vertical your torso, the harder your shoulders work — walk your feet closer to progress.
At the bottom, your head and hands should form a triangle, not a straight line.