Frames from Coach Cole's demo in the Corebound videos.
Setup
Start in a push-up position, then walk your feet toward your hands and lift your hips high so your body makes an upside-down V. Hands stay shoulder-width apart.
Step by step
- Hips high, hands shoulder-width.
- Lower the top of your head toward the floor.
- Elbows angle back, then press up.
Cole's tip
Your head travels forward of your hands, making a triangle with your hands on the floor. That’s what loads the shoulders.
Common mistakes
- Turning it into a regular push-up (hips dropping).
- Elbows flaring wide.
- Crashing the head into the floor.
Make it easier or harder
Easier option
Smaller range, or walk feet farther back.
Harder option
Feet on the bench (elevated pike).
Variations in the programs
Elevated Pike Push-Up
In Calisthenics
- Toes on the bench, hips stacked over shoulders
- Lower your head toward the floor
- Press back up to straight arms
Easier: Regular pike push-up (feet on floor) · Harder: Slow 3-second lowering
Safety
- Lower slowly and keep your head under control near the floor.
- Use the regular pike if the elevated version is too much.
- Stop if you feel sharp or joint pain, numbness or tingling, chest pain, dizziness or unusual breathlessness. Effort and muscle burn are normal; pain is not.
If you have an injury or medical condition, check with your doctor before trying a new exercise. This guide is general education, not medical advice.
