Pike Push up (between Benches)
Elevate your shoulder workout with Pike Push-ups between benches. This advanced bodyweight exercise builds impressive shoulder and triceps strength.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Pike Push up (between Benches)
Pike Press (between benches)
Shoulders · Deltoid Anterior · Body weight
Pike Push up (between Chairs)
Shoulders · Body weight
Handstand Shoulder Press with Wall (between benches)
Shoulders · Body weight
Decline Pike Press (between benches)
Shoulders · Body weight
Description
Pike Push up between Benches is a bodyweight exercise that primarily targets the shoulders and to a lesser degree also targets the triceps and chest.
Save Pike Push up (between Benches) to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do Pike Push up (between Benches)
- 01Setup
Place two benches parallel, slightly wider than shoulder-width apart. Position your hands on the edges of one bench and your feet on the edge of the other, forming an inverted V-shape.
- 02Setup
Ensure your hips are directly above your shoulders, with your core engaged and legs straight, creating a strong, stable base.
- 03
Inhale as you bend your elbows, lowering the crown of your head towards the floor between your hands. Maintain a stable core and keep your elbows pointing slightly backward, not flaring out.
- 04
Push through your hands and extend your elbows, exhaling as you return to the starting inverted V-position. Focus on engaging your deltoids and triceps throughout the movement.
Tips
- Control the Descent: Slowly lower your head, maintaining tension in your shoulders and triceps throughout the eccentric phase to maximize muscle engagement and minimize injury risk.
- Elbow Position: Keep your elbows tucked slightly towards your body, preventing them from flaring out excessively, which protects your shoulder joints and better targets the triceps and anterior deltoids.
- Full Range of Motion: Aim to touch your head lightly to the floor (or as low as comfortably possible) between your hands and fully extend your arms at the top for complete muscle activation.
- Core Engagement: Actively brace your core throughout the entire movement to prevent your lower back from arching and maintain a rigid, stable body position.
Common mistakes
- Flared Elbows: Flaring your elbows out to the sides places undue stress on the shoulder joints; instead, keep them tucked in slightly to better target the triceps and deltoids.
- Insufficient Range of Motion: Not lowering your head far enough reduces the effectiveness of the exercise; ensure you lower until your head is nearly touching the floor between your hands for optimal shoulder activation.
- Arching Lower Back: Arching your lower back indicates a lack of core engagement and can lead to discomfort; keep your core braced and maintain a straight line from your head to your hips.
In the Ellim app, Pike Push up (between Benches) unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train pike push up (between benches)?
Get Ellim — FreeQuestions
Is Pike Push up (between Benches) good for beginners?
Pike Push up (between Benches) is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Pike Push up (between Benches)?
You need Body weight to perform Pike Push up (between Benches). If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Pike Push up (between Benches)?
Control the Descent: Slowly lower your head, maintaining tension in your shoulders and triceps throughout the eccentric phase to maximize muscle engagement and minimize injury risk. Elbow Position: Keep your elbows tucked slightly towards your body, preventing them from flaring out excessively, which protects your shoulder joints and better targets the triceps and anterior deltoids. Full Range of Motion: Aim to touch your head lightly to the floor (or as low as comfortably possible) between your hands and fully extend your arms at the top for complete muscle activation. Core Engagement: Actively brace your core throughout the entire movement to prevent your lower back from arching and maintain a rigid, stable body position.
What are common mistakes when doing Pike Push up (between Benches)?
Flared Elbows: Flaring your elbows out to the sides places undue stress on the shoulder joints; instead, keep them tucked in slightly to better target the triceps and deltoids. Insufficient Range of Motion: Not lowering your head far enough reduces the effectiveness of the exercise; ensure you lower until your head is nearly touching the floor between your hands for optimal shoulder activation. Arching Lower Back: Arching your lower back indicates a lack of core engagement and can lead to discomfort; keep your core braced and maintain a straight line from your head to your hips.
Related exercises
Bodyweight Standing Military Press
Shoulders · Body weight
Landmine Press
Shoulders · Body weight
Kipping Handstand Push-up
Shoulders · Body weight
Weighted Standing Shoulder Press
Shoulders · Weighted
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Kettlebell Around Head Rotation
Shoulders · Deltoid Anterior · Kettlebell
Track every rep of Pike Push up (between Benches).
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store