> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.

# Pike bent-arm handstand

> Intermediate · Static · Bilateral. Strength

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Also known as: Pike yaad hold.

| | |
| - | - |
| **Difficulty** | Intermediate |
| **Velocity** | Static |
| **Symmetry** | Bilateral |
| **Athlete** | Louis |
| **Video length** | 6 s |

## Technique

1. This exercise is an excellent progression towards the Handstand pushup, by making the requirements for balance and shoulder strength slightly lower than for the full Handstand pushup.
2. It still places a lot of strain on your shoulders. If you can't hold this position, you might need to spend more time working on progressions like the Pike pushup and related exercises.
3. Place your hands on the ground and lean forward with bent arms,.
4. Transfer all your weight to your hands and lift your legs halfway up, keeping your hips bent.
5. Aim for about 90 degree angle at the elbows. Your head should be a few centimeters (or a couple of inches) off the ground.

## Form tips

* Aim to keep your elbows pointing back rather than outward. This is a slightly more difficult position for your shoulders but is also more stable and will protect them.

<Warning>
  **Risks**

  * During your first attempts at this exercise you should place a soft object in front of you, in case you faceplant.
</Warning>

## Muscles

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        </g>
      </svg>
    </div>
  </div>

  <Columns cols={2}>
    <Card title="Primary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Back</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Serratus anterior</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Shoulders</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Triceps</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Neck</li></ul></Card>
    <Card title="Secondary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Chest</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Forearms</li></ul></Card>
  </Columns>
</div>

<Accordion title="Individual muscles" icon="list">
  * Lower trapezius
  * Serratus anterior
  * Anterior deltoid
  * Middle deltoid
  * Triceps brachii (long head)
  * Triceps brachii (medial head)
  * Triceps brachii (lateral head)
  * Upper trapezius
  * Levator scapulae
</Accordion>

## Equipment

<div className="not-prose" style={{display: "grid", gridTemplateColumns: "repeat(auto-fill, minmax(10rem, 1fr))", gap: "0.75rem"}}><a href="/collections/equipment/ground-hands-or-body" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q01h.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=29181eaf27fe629ddae54c0248aef224" alt="Ground (hands or body)" noZoom className="m-0 w-full h-full object-contain" width="286" height="173" data-path="images/equipment/q01h.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Ground (hands or body)</span></a><a href="/collections/equipment/parallettes" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q00a.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=26e3cfa1450c1804eeac014f2490914d" alt="Parallettes" noZoom className="m-0 w-full h-full object-contain" width="250" height="261" data-path="images/equipment/q00a.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Parallettes</span></a></div>

## Appears in

<div className="not-prose rounded-2xl border border-gray-200 dark:border-gray-800 px-5 py-4 flex flex-col gap-4"><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="dumbbell" size={16} /> Strength</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/strength/back" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Back</a><a href="/collections/strength/chest" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Chest</a><a href="/collections/strength/triceps" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Triceps</a><a href="/collections/strength/shoulders" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Shoulders</a><a href="/collections/strength/neck" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Neck</a><a href="/collections/strength/forearms" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Forearms</a><a href="/collections/strength/bent-arm" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Bent-arm</a><a href="/collections/strength/vertical-pushing" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Vertical pushing</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="medal" size={16} /> Calisthenics skills</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/calisthenics-skills/handstand-pushup" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Handstand pushup</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="person" size={16} /> Joint movements</div><div style={{flex: "1 1 18rem", display: "flex", flexDirection: "column", gap: "0.5rem"}}><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Elbow</span><a href="/collections/joint-movements/elbow-extension" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />extension</a></div><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Shoulder</span><a href="/collections/joint-movements/shoulder-elevation" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />elevation</a><a href="/collections/joint-movements/shoulder-flexion-upward" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />flexion upward</a></div><div className="flex gap-4 text-xs text-gray-500 dark:text-gray-400"><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} /> trains</span><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#1e88e5"}} /> stretches</span></div></div></div></div>

## Progressions

<Columns cols={3}>
  <Card title="Bent-arm pike press-to-handstand" img="https://mintcdn.com/openmovement/qn9pA-8XF4O_0Hwh/images/exercises/e028.jpg?fit=max&auto=format&n=qn9pA-8XF4O_0Hwh&q=85&s=586ed792689be3a68f7f4857383beeb9" href="/exercises/bent-arm-pike-press-to-handstand-e028" width="320" height="320" data-path="images/exercises/e028.jpg">Advanced</Card>
  <Card title="Tuck bent-arm handstand" img="https://mintcdn.com/openmovement/r5NZgYe_DLeX9Ddl/images/exercises/e0ct.jpg?fit=max&auto=format&n=r5NZgYe_DLeX9Ddl&q=85&s=51d883fe3b26ce16437c87721730cc2a" href="/exercises/tuck-bent-arm-handstand-e0ct" width="320" height="320" data-path="images/exercises/e0ct.jpg">Intermediate</Card>
</Columns>

## Regressions

<Columns cols={3}>
  <Card title="Pike pushup" img="https://mintcdn.com/openmovement/8P9v7hq8gCkvmVqE/images/exercises/e07q.jpg?fit=max&auto=format&n=8P9v7hq8gCkvmVqE&q=85&s=736bec1afd5bf5fcd5a240ef28ee43ec" href="/exercises/pike-pushup-e07q" width="320" height="320" data-path="images/exercises/e07q.jpg">Novice</Card>
</Columns>

## Variations

<Columns cols={3}>
  <Card title="Pike pushup with legs lift" img="https://mintcdn.com/openmovement/8P9v7hq8gCkvmVqE/images/exercises/e07r.jpg?fit=max&auto=format&n=8P9v7hq8gCkvmVqE&q=85&s=d32cdeb803d4e5b83b1ab6cedbdcdf05" href="/exercises/pike-pushup-with-legs-lift-e07r" width="320" height="320" data-path="images/exercises/e07r.jpg">Intermediate</Card>
</Columns>

<Accordion title="View Similar Exercises" icon="shuffle">
  <Columns cols={3}>
    <Card title="Bent-arm handstand" img="https://mintcdn.com/openmovement/r5NZgYe_DLeX9Ddl/images/exercises/e0ds.jpg?fit=max&auto=format&n=r5NZgYe_DLeX9Ddl&q=85&s=11f520d76de056500496e65e8a6492c1" href="/exercises/bent-arm-handstand-e0ds" width="320" height="320" data-path="images/exercises/e0ds.jpg">Intermediate</Card>
    <Card title="Straight-arm crow pose" img="https://mintcdn.com/openmovement/WxDAWzevIKn1VTcc/images/exercises/e0bv.jpg?fit=max&auto=format&n=WxDAWzevIKn1VTcc&q=85&s=da9017c1b57513cfab4343d606eacb7a" href="/exercises/straight-arm-crow-pose-e0bv" width="320" height="320" data-path="images/exercises/e0bv.jpg">Intermediate</Card>
    <Card title="Crow pose to handstand" img="https://mintcdn.com/openmovement/qn9pA-8XF4O_0Hwh/images/exercises/e02s.jpg?fit=max&auto=format&n=qn9pA-8XF4O_0Hwh&q=85&s=6e4a1a51c006a929484e5a82cfc9fb88" href="/exercises/crow-pose-to-handstand-e02s" width="320" height="320" data-path="images/exercises/e02s.jpg">Advanced</Card>
    <Card title="Dive-bomber pushup" img="https://mintcdn.com/openmovement/qn9pA-8XF4O_0Hwh/images/exercises/e036.jpg?fit=max&auto=format&n=qn9pA-8XF4O_0Hwh&q=85&s=0ec57a027f49be3a0cbeb7fdae0c8d0d" href="/exercises/dive-bomber-pushup-e036" width="320" height="320" data-path="images/exercises/e036.jpg">Novice</Card>
    <Card title="Hindu pushup" img="https://mintcdn.com/openmovement/9Q5h2q8IU-lkWVKY/images/exercises/e054.jpg?fit=max&auto=format&n=9Q5h2q8IU-lkWVKY&q=85&s=17600872da322929cb156f806e0df9f4" href="/exercises/hindu-pushup-e054" width="320" height="320" data-path="images/exercises/e054.jpg">Novice</Card>
  </Columns>
</Accordion>

<Note>
  Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/pike-bent-arm-handstand-e07u). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
</Note>


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