Pike
Use Pike as a mobility drill for full body to improve range and movement quality in Flexor.
Overview
Pike is an intermediate mobility exercise on Flexor that mobilizes the triceps, shoulders and chest. A controlled mobility drill for the body to improve range and movement quality.
What Pike targets
It focuses on the triceps, shoulders and chest, so that's where the work is felt.
Why add Pike to your routine
Improves movement quality and control through the triceps, shoulders and chest. Done regularly, small comfortable reps add up faster than occasional forced ones.
- Supports flexibility and reduces perceived stiffness when practised consistently.
- Supports overall mobility, coordination, and movement confidence.
- 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.
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.
Pike is a mobility exercise designed to improve comfortable range-of-motion in multiple areas. 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 with hands under shoulder blades and legs extended. Engage your core and lift hips toward the ceiling to form an inverted V—keep it smooth.
Practice notes
In Flexor, 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 Pike.
Follow these cues in order. Move with control and stay in a comfortable range.
- Start in a high plank with hands under shoulder blades and legs extended.
- Engage your core and lift hips toward the ceiling to form an inverted V—keep it smooth.
- Hold the position with weight distributed between hands and feet while breathing steadily.
Cues that help the movement stay smoother and more controlled.
- Maintain legs active and heels reaching toward the floor even if they do not touch.
- Let your head stay between your arms so your neck relaxes.
Patterns to watch for so the shape stays clearer.
- Rushing the movement or chasing range instead of staying controlled.
- Letting the lower back arch or the shoulders shrug up toward the ears.
- Holding your breath—use steady breathing to keep tension down.
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 range—aim for mild tension, not pain.
- Move with control; avoid bouncing or jerking into end range.
Why people include this movement in their practice.
- Improves movement quality and control through the triceps, shoulders and chest.
- Supports flexibility and reduces perceived stiffness when practised consistently.
- Supports overall mobility, coordination, and movement confidence.
Similar movements to explore next
-
Push Up Hold
Hold Push Up Hold with control through full body — build stability and steady breathing in Flexor.
-
Bent Arm Pike
Use Bent Arm Pike as a mobility drill for full body to improve range and movement quality in Flexor.
-
Corner Pecs Stretch
A controlled stretch/pose targeting shoulder/chest/arms to improve flexibility, posture, and ease of movement.
-
Cow Face
Use Cow Face as a mobility drill for full body to improve range and movement quality in Flexor.
-
Dynamic Chest Flys
Learn Dynamic Chest Flys for full body with step-by-step Flexor cues.
-
Eagle Arms
Use Eagle Arms to alternate both arm wraps evenly, switching which elbow crosses on top each rep or breath.
-
Elbow Pike
Use Elbow Pike as a mobility drill for full body to improve range and movement quality in Flexor.
-
Hand Side Plank Leg Lift
Hold Hand Side Plank Leg Lift with control through full body — build stability and steady breathing in Flexor.
Common questions
Which body areas does Pike target?
Pike is a movement that mainly targets your triceps, shoulders, and chest. Move within a comfortable range and skip it if it does not feel suitable for you.
Is Pike suitable for beginners?
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 Pike?
In Flexor, 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 Pike?
Pike has 3 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.
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.
