{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Box Handstand Push-up",
      "kind": "common"
    },
    {
      "text": "Box Pike Push-Up",
      "kind": "common"
    },
    {
      "text": "Elevated Pike Push-Up",
      "kind": "common"
    },
    {
      "text": "Bench Pike Push-Up",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "deltoid-anterior",
        "role": "prime-mover"
      },
      {
        "muscle": "triceps-brachii",
        "role": "prime-mover"
      },
      {
        "muscle": "pectoralis-major-clavicular",
        "role": "synergist"
      },
      {
        "muscle": "serratus-anterior",
        "role": "synergist"
      },
      {
        "muscle": "trapezius-upper",
        "role": "synergist"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "flexion"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "extension"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "upward-rotation",
          "elevation"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "calisthenics",
      "strength",
      "hypertrophy"
    ],
    "movement_patterns": [
      "vertical-push",
      "push"
    ],
    "mechanics": "compound",
    "force": "push",
    "kinetic_chain": "closed",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "optional": [
      "mat"
    ],
    "required": [
      [
        "plyo-box",
        "bench",
        "chair",
        "step"
      ]
    ]
  },
  "external_ids": {
    "wger": "2621"
  },
  "id": "oec:feet-elevated-pike-push-up",
  "instructions": {
    "setup": [
      "Place your hands shoulder-width apart on the floor about two to three feet in front of a sturdy box or bench.",
      "Step your feet onto the elevated surface and walk your hands backward until your hips are bent at roughly ninety degrees and stacked directly over your shoulders.",
      "Engage your core to maintain a neutral spine, keeping your legs straight or slightly soft at the knees."
    ],
    "steps": [
      "Lower your head forward and downward by bending at the elbows, aiming for the crown of your head to touch lightly in front of your hands to form a tripod shape.",
      "Pause briefly at the bottom without resting your weight on your head.",
      "Press through your palms to extend your elbows, pushing upward and slightly backward to return your head between your shoulders at full lockout."
    ],
    "breathing": "Inhale as you lower down toward the floor, and exhale forcefully as you press back up to the starting position.",
    "cues": [
      "Stack hips directly over hands",
      "Make a triangle with your head and hands",
      "Push the floor away at the top",
      "Keep elbows tucked to forty-five degrees"
    ],
    "common_faults": [
      {
        "fault": "Flaring the elbows out excessively wide, shifting stress away from the shoulders onto the joint capsules.",
        "correction": "Track elbows inward at roughly a forty-five degree angle relative to your torso as you lower."
      },
      {
        "fault": "Lowering the head straight down between the hands instead of forward, reducing range of motion and compromising shoulder mechanics.",
        "correction": "Lower the crown of your head forward so your hands and head form the points of a triangle at the bottom."
      },
      {
        "fault": "Hips drifting backward away from the hands, turning the movement into an incline horizontal push.",
        "correction": "Keep your hips pushed forward and stacked vertically over your shoulders throughout the repetition."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure the elevated surface is stable and will not slide during the set.",
        "Do not train to absolute muscle failure where you could collapse onto your head or neck."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "not-applicable",
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Feet-Elevated Pike Push-Up",
  "previous_ids": [
    "oec:box-handstand-push-up"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Box Handstand Push-up",
        "url": "https://wger.de/en/exercise/2621/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "Jarda"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:pike-push-up"
    },
    {
      "type": "progression-of",
      "target": "oec:pike-push-up"
    },
    {
      "type": "regression-of",
      "target": "oec:handstand-push-up"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "pronated",
      "width": "shoulder"
    },
    "position": "inverted",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "An inverted bodyweight pressing variation where the feet rest on an elevated surface to increase loading on the shoulders and triceps."
}