Pike Push-up (on Bench)

Description

How to Do Pike Push-up (on Bench)

1. 1
   Setup

   Place your hands on the floor slightly wider than shoulder-width apart, with your fingers pointing forward.

2. 2
   Setup

   Elevate your feet onto a sturdy bench, forming an inverted 'V' shape with your body, keeping your hips high and legs straight.

3. 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. 4

   Descend until your head nearly touches the floor between your hands, feeling a stretch in your shoulders and triceps.

5. 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.