Pike Push-up (on Bench)
Master the pike push-up on a bench to build strong shoulders and triceps. This bodyweight exercise effectively targets your deltoids, preparing you for
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
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Variations of Pike Push-up (on Bench)
Description
A variation of the standard push-up that focuses more on the deltoids and less on the chest. The higher the feet, the more the exercise focuses on the shoulders.
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How to do Pike Push-up (on Bench)
- 01Setup
Place your hands on the floor slightly wider than shoulder-width apart, with your fingers pointing forward.
- 02Setup
Elevate your feet onto a sturdy bench, forming an inverted 'V' shape with your body, keeping your hips high and legs straight.
- 03
Brace your core and begin to lower your head towards the floor by bending your elbows, keeping them tracking slightly backward, not flaring out.
- 04
Descend until your head nearly touches the floor between your hands, feeling a stretch in your shoulders and triceps.
- 05
Powerfully push through your hands to extend your elbows and return to the starting inverted 'V' position, maintaining core tension throughout.
Tips
- Focus on driving your head towards the floor in front of your hands, rather than straight down, to better engage the anterior deltoids.
- Keep your core tight throughout the movement to prevent your hips from sagging and maintain a stable, rigid inverted 'V' position.
- Control the eccentric (lowering) phase of the movement to maximize time under tension and enhance strength gains.
- For increased difficulty, use a higher bench or surface to elevate your feet further; for less difficulty, use a lower surface.
Common mistakes
- Flaring elbows out to the sides puts excessive stress on the shoulder joint; instead, keep your elbows tracking backward at approximately a 45-degree angle to your torso.
- Allowing hips to drop too low reduces the shoulder focus; maintain the inverted 'V' shape by keeping your hips elevated and core engaged throughout the movement.
- Not going deep enough limits the range of motion and muscle activation; ensure your head nearly touches the floor between your hands for full benefit.
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Is Pike Push-up (on Bench) good for beginners?
Pike Push-up (on Bench) is rated intermediate. 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 (on Bench)?
You need Body weight to perform Pike Push-up (on Bench). 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 (on Bench)?
Focus on driving your head towards the floor in front of your hands, rather than straight down, to better engage the anterior deltoids. Keep your core tight throughout the movement to prevent your hips from sagging and maintain a stable, rigid inverted 'V' position. Control the eccentric (lowering) phase of the movement to maximize time under tension and enhance strength gains. For increased difficulty, use a higher bench or surface to elevate your feet further; for less difficulty, use a lower surface.
What are common mistakes when doing Pike Push-up (on Bench)?
Flaring elbows out to the sides puts excessive stress on the shoulder joint; instead, keep your elbows tracking backward at approximately a 45-degree angle to your torso. Allowing hips to drop too low reduces the shoulder focus; maintain the inverted 'V' shape by keeping your hips elevated and core engaged throughout the movement. Not going deep enough limits the range of motion and muscle activation; ensure your head nearly touches the floor between your hands for full benefit.
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Free · iPhone only · Available on the App Store