Bent Arm Pike
Use Bent Arm Pike as a mobility drill for full body to improve range and movement quality in Flexor.
Overview
Bent Arm Pike is an intermediate mobility exercise on Flexor that mobilizes the chest, shoulders and core. A controlled mobility drill for chest, shoulders to improve range and movement quality.
What Bent Arm Pike targets
You'll feel it most through the pectoralis major, working the chest, shoulders and core.
Why add Bent Arm Pike to your routine
May improve shoulder positioning and chest mobility helpful for pressing and overhead work. Done regularly, small comfortable reps add up faster than occasional forced ones.
- Targeted, controlled work through the chest, shoulders and core.
- An intermediate-friendly movement you can repeat with no equipment.
Who it's for
It works well once the basics feel comfortable and you want more range or control, and it carries over well to activities like swimming and tennis.
When to do it
Fit it into a warm-up, a cool-down, or a standalone mobility break whenever the area feels tight. Most people spend around 45 seconds on it.
Bent Arm Pike is a mobility exercise designed to improve comfortable range-of-motion in Chest, Shoulders, core. Work in a comfortable range and avoid sharp pain; slow, steady breathing helps you stay relaxed and controlled.
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—keep it smooth.
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.
- Rushing through reps or forcing range instead of moving with control.
- Holding your breath—use steady breathing to reduce tension.
Keep things comfortable and stop if something feels wrong.
- Stop if you feel sharp pain, numbness, tingling, dizziness, or symptoms that radiate.
- Move within a comfortable range—stretching should feel like mild-to-moderate tension, not pain.
- Avoid bouncing in stretches; use steady holds and controlled movement.
Why people include this movement in their practice.
- May improve shoulder positioning and chest mobility helpful for pressing and overhead work.
Similar movements to explore next
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Corner Pecs Stretch
A controlled stretch/pose targeting shoulder/chest/arms to improve flexibility, posture, and ease of movement.
-
Dynamic Chest Flys
Learn Dynamic Chest Flys for full body with step-by-step Flexor cues.
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Eagle Arms
Use Eagle Arms to alternate both arm wraps evenly, switching which elbow crosses on top each rep or breath.
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Arm Circles
Use Arm Circles as a mobility drill for full body to improve range and movement quality in Flexor.
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Arm Swings
Use Arm Swings as a mobility drill for full body to improve range and movement quality in Flexor.
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Cactus Arms
Use Cactus Arms as a mobility drill for full body to improve range and movement quality in Flexor.
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Chest Opener
Use Chest Opener as a mobility drill for full body to improve range and movement quality in Flexor.
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Doorway Pecs
Use Doorway Pecs as a mobility drill for full body to improve range and movement quality in Flexor.
Common questions
Which body areas does Bent Arm Pike target?
Bent Arm Pike is a mobility movement that mainly targets your chest, shoulders, and core. 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. 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.
