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.
Variations of Pike Push up (between Benches)
Pike Press (between benches)
Elevate your shoulder training with the Pike Press between benches. This advanced bodyweight exercise builds impressive strength and stability in your
Pike Push up (between Chairs)
Elevate your body with chairs for an advanced pike push-up, targeting shoulders and triceps. Strengthen your upper body with this challenging variation.
Handstand Shoulder Press with Wall (between benches)
Perform a challenging bodyweight handstand shoulder press using a wall and benches for support. Build upper body strength and shoulder stability.
Decline Pike Press (between benches)
A challenging bodyweight exercise that targets the shoulders, triceps, and upper chest while also engaging the core.
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.
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How to Do Pike Push up (between Benches)
- 1Setup
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.
- 2Setup
Ensure your hips are directly above your shoulders, with your core engaged and legs straight, creating a strong, stable base.
- 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
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.
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