Bent Arm Pike
Downward-dog pike with bent elbows that loads the shoulders and chest like a partial push-up.
Overview
Bent Arm Pike is an inverted-V shoulder drill on Flexor. From a high plank, lift the hips, bend the elbows out to the sides, and lower the head toward the floor while keeping the pelvis high.
What Bent Arm Pike targets
You'll feel load through the pectoralis major, shoulders, and core as the arms support your weight in the pike. Press firmly through hands and toes.
Why add Bent Arm Pike to your routine
The bent-elbow pike rehearses shoulder strength and chest opening in a position that carries over to push-ups and overhead pressing.
- Intermediate shoulder and core challenge.
- No equipment — bodyweight only.
- Hold duration scales to shoulder readiness.
Who it's for
Intermediate movers comfortable in plank and downward-dog positions.
When to do it
Use in upper-body warm-ups or shoulder-strength blocks for 15–30 seconds.
From a high plank, lift the hips into an inverted V, then bend the elbows to lower the head toward the floor while keeping the pelvis high. Hold briefly and breathe into the shoulders.
Setup cue
Start in a high plank, hands under shoulders and legs long. Lift your hips to form an upside-down V, pressing firmly through hands and toes. Bend your elbows and bring your head close to the floor.
Practice notes
In Flexor, Bent Arm Pike is typically prescribed as about 45 sec per round, 1 rep, and 1 set. Adjust the dosage to what feels sustainable, breathe steadily, and ease off if anything feels sharp or unsafe.
Guidance
How to perform, tips, mistakes, safety notes, and benefits for Bent Arm Pike.
Follow these cues in order. Move with control and stay in a comfortable range.
- Start in a high plank, hands under shoulders and legs long.
- Lift your hips to form an upside-down V, pressing firmly through hands and toes—keep it smooth.
- Bend your elbows out to the sides and lower your head toward the floor while keeping pelvis high.
- Hold the powerful position and breathe into the shoulders before easing out—keep it smooth.
Cues that help the movement stay smoother and more controlled.
- Move with control and keep breathing steadily.
- Maintain stable posture; avoid compensating with other joints.
- Maintain legs active and heels reaching toward the floor even if they do not touch.
Patterns to watch for so the shape stays clearer.
- Dropping the hips and losing the inverted-V shape.
- Flaring the elbows straight out to the sides without shoulder stability.
- Collapsing through the wrists instead of pressing the floor away.
Keep things comfortable and stop if something feels wrong.
- Stop if you feel sharp pain, numbness, tingling, dizziness, or symptoms that radiate.
- Stay within a comfortable, controlled range; muscular effort or mild stretch tension should not become pain.
- Move smoothly without bouncing, jerking, or forcing the range.
Why people include this movement in their practice.
- Loads the shoulders and chest in a pike angle similar to a partial push-up.
- Builds overhead-shoulder tolerance and core stability in an inverted position.
Similar movements to explore next
-
Push-Ups
Classic push-ups from a high plank that strengthen the chest, shoulders, and core through controlled reps.
-
Arm Swings
Rhythmic forward-and-back arm swings to loosen the shoulders and upper back before activity.
-
Upward Frog
Slide one knee out from prone while pressing up through the arms to combine hip opening with a chest lift.
-
Arm Circles
Shoulder circles at arm's length to warm the rotator cuff and open the chest before upper-body work.
-
Cactus Arms
Arms at shoulder height with 90° elbows and palms forward to open the chest and retract the shoulder blades.
-
Knee Push-Ups
Lower and press your chest from a hands-and-knees plank to build pushing strength in the chest, shoulders, and triceps.
-
Narrow Push Up Hold
Mid-range narrow-grip push-up hold that builds triceps and chest endurance under tension.
-
Push Up Hold
Mid push-up isometric hold that builds chest, shoulder, and core stability at half depth.
Common questions
Which body areas does Bent Arm Pike target?
Bent Arm Pike is a mobility movement that mainly targets your chest, shoulders, core, and hamstrings. Move within a comfortable range and skip it if it does not feel suitable for you.
Which muscles does Bent Arm Pike work?
Primary muscles associated with Bent Arm Pike include pectoralis major, deltoids, triceps brachii, and biceps femoris. Flexor presents this as general wellness guidance, not a clinical assessment.
Is Bent Arm Pike suitable for beginners?
Bent Arm Pike is listed as intermediate in Flexor. Choose a smaller range of motion, fewer repetitions, or an easier variation whenever you want more control.
How long should you hold Bent Arm Pike?
In Flexor, Bent Arm Pike runs for about 45 sec per round. Adjust the time to what feels sustainable, breathe steadily, and ease off sooner if anything feels sharp.
How do you do Bent Arm Pike?
Bent Arm Pike has 4 guided steps. Follow them in order on this page, breathe steadily, and keep the movement smooth and within a comfortable range. Stop if anything feels sharp, unstable, or unsafe for you.
Do you need any equipment for Bent Arm Pike?
No. Bent Arm Pike is a no-equipment movement you can do at home with just enough space to move comfortably.
Is this medical advice?
No. Flexor provides general fitness and wellness guidance. It does not diagnose, treat, or prevent medical conditions. Speak with a qualified professional about injuries, persistent pain, or health concerns.
