What is a sensible starting dose for the parallette pike push-up, and what should you own first?

Start with 3 sets of 5-6 reps, resting 90 seconds to 2 minutes, focusing on a controlled, non-bouncy bottom position before chasing more reps. Add a rep per set before adding sets, and back off to a flat pike push-up if the shoulders or lower back start complaining, and stop the set if the wrists ache. You should already handle 3 sets of 10-12 flat pike push-ups comfortably before adding the deficit.

What can you use instead of parallettes for the pike push-up deficit?

Two sturdy, stable blocks, low steps, or even a pair of loaded barbells with collars can stand in for parallettes as long as they will not slip or tip under your hands. If you have nothing to elevate the hands at all, a standard floor pike push-up trains the same pattern without the extra deficit range.

What is the parallette pike push-up good for, and who should skip it?

It adds deficit range for real overhead pressing power once the flat version feels easy. Skip it if your wrists ache in any pressing position, or if flat pike push-ups are still your hardest set of the day.

Advanced

Parallette Pike Push-Up

The pike push-up is the strength engine behind the handstand push-up, and doing it on parallettes adds the crucial extra range that builds real overhead pressing power. Stacking the hips high over the shoulders shifts the load onto the anterior delts and triceps. Work this once flat pike push-ups feel easy and you want deficit range.

Equipment: Parallettes
Body part: Shoulder, Triceps
Type: Strength
Browse by muscle: Deltoid Anterior
Browse by movement: Vertical Press

How to do it

1
Grip the parallettes and walk the feet in to pike the hips high, forming an upside-down V.
2
Stack the shoulders over the hands so the arms are close to vertical.
3
Bend the elbows and lower the crown of the head down between and below the bars.
4
Stop just short of the floor, keeping the elbows tracking slightly forward.
5
Press back up until the arms lock out, keeping the hips piked the whole time.
6
Inhale on the way down and exhale as you press up.

Tips

The higher you pike the hips, the more this loads the shoulders like a true overhead press.
Let the head travel below the bar line to use the full deficit; that range is the point.
Keep the core tight so the lower back does not sag and steal the pike position.

Variations

Common mistakes

The bottom position turns into a quick bounce off the stretch instead of a controlled reversal, trading shoulder strength for momentum.
The lower back sags and rounds out of the pike as fatigue builds, softening the hip angle and pulling load off the shoulders.
The wrists bend back on the parallette grips instead of staying stacked in line with the forearms, which throws away the wrist relief the bars are there to give.
The parallettes get placed too close together, cramping the base and making the deep, below-bar lowering feel unstable rather than controlled.

Frequently asked

What is a sensible starting dose for the parallette pike push-up, and what should you own first?: Start with 3 sets of 5-6 reps, resting 90 seconds to 2 minutes, focusing on a controlled, non-bouncy bottom position before chasing more reps. Add a rep per set before adding sets, and back off to a flat pike push-up if the shoulders or lower back start complaining, and stop the set if the wrists ache. You should already handle 3 sets of 10-12 flat pike push-ups comfortably before adding the deficit.
What can you use instead of parallettes for the pike push-up deficit?: Two sturdy, stable blocks, low steps, or even a pair of loaded barbells with collars can stand in for parallettes as long as they will not slip or tip under your hands. If you have nothing to elevate the hands at all, a standard floor pike push-up trains the same pattern without the extra deficit range.
What is the parallette pike push-up good for, and who should skip it?: It adds deficit range for real overhead pressing power once the flat version feels easy. Skip it if your wrists ache in any pressing position, or if flat pike push-ups are still your hardest set of the day.

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