Pike-Chin-1 Target Body Part: Upper Body (Latissimus Dorsi, Abdominals (Pike), Hip Flexors (Pike), Biceps, Forearms)

  • Primary Muscles: Latissimus Dorsi
  • Secondary Muscles: Biceps brachii, Forearm flexors, Rectus femoris, Psoas, Rectus abdominus

Equipment Needed: Pull Up Bar/ station

Performance Points:

  • Start in hang position –palms facing forward, elbows and knees straight.
  • Lift the feet up to waist height, while keeping the knees extended.
  • Pull the chest up to the height of the bar while still in pike position.
  • Lower to the original height under control, and repeat.

Coaches Key: Visualize elbowing someone behind you to minimizePike-Chin-2 use of secondary muscles (biceps) and recruiting the larger latissimus, while pulling vertically.


  • Include this exercise as part of a full-body workout.
  • Complete quality repetitions without sacrificing technique. Use an assisted machine, rubber band if doing body weight pull ups is difficult.


  • Beginner: Assisted pull up machine, resistance band assisted.
  • Advanced: Pike position/ triangle pull up: Bring the chest to the height of the bar on an angle to one side, lower to original position and repeat to the opposite side.

This exercise will help you build strength and stability for sports like wrestling and Brazilian Jiu-Jitsu. 

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