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
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.
How to Do Pike Push-up (on Bench)
- 1Setup
Place your hands on the floor slightly wider than shoulder-width apart, with your fingers pointing forward.
- 2Setup
Elevate your feet onto a sturdy bench, forming an inverted 'V' shape with your body, keeping your hips high and legs straight.
- 3
Brace your core and begin to lower your head towards the floor by bending your elbows, keeping them tracking slightly backward, not flaring out.
- 4
Descend until your head nearly touches the floor between your hands, feeling a stretch in your shoulders and triceps.
- 5
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.
Variations
Pike to Cobra Push-up
Master the Pike to Cobra Push-up, a dynamic bodyweight exercise that strengthens your chest, shoulders, and core while improving spinal mobility.
Incline Push-up (on bench)
Master the incline push-up on a bench to build chest, shoulder, and triceps strength. This beginner-friendly exercise reduces difficulty.
Pike Push up
Master the Pike Push-up to build strong shoulders, upper chest, and triceps. This bodyweight exercise enhances upper body strength and stability.
Incline Push-Up (on box)
Master the incline push-up on a box to build chest, shoulder, and triceps strength. This modified push-up reduces difficulty, perfect for beginners.
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Archer Push-up
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Push-up Jack
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Push up (With push up handles)
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Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
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