Pike-Liegestütz mit erhöhten Füßen

So führst du sie aus

1. 1Preparation and positioning. Use stable parallettes or a non-slip floor, clear a fall zone, and warm wrists and shoulders. Set the feet on a stable surface only if the variation is feet-elevated.
2. 2Starting position. Lift the hips into an inverted-V, keep the elbows extended, and place the head between the arms so the torso is as vertical as the chosen regression permits.
3. 3Eccentric phase. Bend the elbows under control and lower the head/shoulders along the prescribed path. Keep forearms near vertical and avoid an uncontrolled elbow flare or shoulder collapse.
4. 4Bottom position. Reach the fixed head or shoulder-depth marker lightly, without bouncing or transferring body weight to the head.
5. 5Concentric phase / lockout. Press through the hands, extend the elbows, and finish tall through the shoulders. Maintain the chosen body line rather than using a sudden lumbar arch or leg kick.
6. 6Breathing and bracing. Brace before the descent, breathe in a controlled pattern between difficult phases, and do not extend a set after breath-holding compromises balance.
7. 7Valid rep. A rep starts and finishes at stable elbow extension, reaches the same safe depth, and contains no head bounce, uncontrolled fall, unplanned wall/foot contact, or change in support height.

Häufige Fehler

• Losing wrist–forearm alignment

  Korrektur: Stack the wrist over the forearm and adjust grip, handle, or range before adding load.

• Elbows escaping the intended path

  Korrektur: Use a repeatable elbow angle that keeps forearms supportive and shoulders controlled.

• Creating range with the lower back

  Korrektur: Keep ribcage over pelvis and stop at the shoulder range you can own.

• Bouncing or dropping the bottom

  Korrektur: Lower under control to a fixed marker and reverse without rebound.

Sicherheit

• Use only a pain-free overhead range you can control; current shoulder symptoms or marked side-to-side loss of motion require individualized assessment rather than forcing the textbook position.
• Choose a load, range, and setup that permit a controlled return or exit; stop the set rather than compensating through sharp or progressively worsening symptoms.

Progressionen & Alternativen

• RegressionPike Push-up— Reduce strength, balance, or coordination demand while rehearsing the key pattern before returning to Feet-elevated Pike Push-up.
• ProgressionHandstandhalten mit Brust zur Wand— Increase load, range, instability, or skill demand after Feet-elevated Pike Push-up is repeatable through the planned volume with reserve and no technique drift.
• AlternativeSchulterpresse— Train a similar primary pattern with a different stability, equipment, or joint-loading profile when Feet-elevated Pike Push-up is impractical or poorly tolerated.