How to do Elbow Pike
On the floorHoldIntermediate
Elbow Pike is a on the floor stretch for your triceps, shoulders and chest.
Step by step
- 1Start in a push-up position on your forearms.
- 2Engage your core and lift your hips to form an inverted 'V' shape.
- 3Distribute your weight evenly between your forearms and feet.
- 4Hold the position.
What you should feel
Press your forearms into the floor.
Form tips
- Keep your legs straight with heels off the ground. Keep your head between your arms and relax your neck.
- Feel your shoulders and the backs of your legs open.
- Soft knees are fine… just breathe.
Make it easier
Keep your knees bent if your hamstrings are tight today.
Coming out of it
Lower your knees to the floor… and rest back.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Elbow Pike with a coach
In BendEase, a voice coach talks you into Elbow Pike, cues you through the hold, while the guided video shows you exactly how. It's built into routines for your triceps and shoulders.
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