Pike Push up (between Benches)

Description

How to Do Pike Push up (between Benches)

1. 1
   Setup

   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.

2. 2
   Setup

   Ensure your hips are directly above your shoulders, with your core engaged and legs straight, creating a strong, stable base.

3. 3

   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.

4. 4

   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.