Vibration Plate Pike Pushup
Pike push-up with hands on a vibration plate — vertical pressing with vibration stimulus.
Level: Intermediate
Primary: Shoulder
Secondary: Triceps
Movement: Compound
Tags: Push
Type: Functional Fitness (Obstacle & Hybrid) Light Activity
Equipment: Vibration Plate
Sports: Football Gymnastics MMA Wrestling
Target muscles
The deltoids drive the press. The triceps lock out. The trunk and hip flexors hold the pike position. The vibration adds stimulus.
How to perform
Setup
Place hands on the vibration plate. Position the body in an inverted V with hips high.
Execution
Bend the elbows to lower the top of the head toward the plate. Press back up. Keep the core tight.
Common mistakes
- Hips dropping out of the pike.
- Cutting the range.
- Going too soon if push-ups aren't dialed.
- Soft trunk.
- Sloppy lockout.
Progressions and regressions
Regress to standard pike pushups. To progress, work toward handstand pushups.
Programming notes
Vertical pressing. 3 sets of 6-10 reps, twice a week.
