Pike Push-Up On Bench
Pike Push-Up On Bench Exercise Description
The pike push-up on a bench is a bodyweight vertical-press variation that elevates the feet to shift more load toward the shoulders. It primarily targets the anterior deltoids and triceps, with assistance from the clavicular (upper) pectoralis major, serratus anterior, and upper trapezius. The hip-hinged “inverted V” body position reinforces scapular upward rotation and controlled elbow extension, building pressing mechanics similar to a handstand push-up. Compared with a standard push-up, this variation reduces horizontal pressing and increases shoulder demand while the core maintains a neutral spine. It’s a simple way to practice overhead-pressing alignment without external equipment, provided the bench is stable and non-slip.
- Muscle Groups: Delts, Shoulders, Triceps
- Target Muscles: Deltoid - Anterior, Triceps Brachii - Lateral Head
- Assisting Muscles: Pectoralis Major - Clavicular Head, Serratus Anterior, Trapezius - Upper Fibers
- Stabilizing Muscles: Gluteus Maximus, Infraspinatus, Rectus Abdominis, Subscapularis, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Arms, Shoulders, Upper Arms
- Body Surface: Back, Front
- Body Symmetry: Bilateral
- Equipment: Bench, Bodyweight
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors, Shoulder Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Front Shoulder, Outer Tricep
- Movement Direction: Vertical
- Muscle Position: Anterior, Posterior
- Gender: Female
How To Do The Pike Push-Up On Bench Exercise
‘- Place a sturdy bench behind you. Set toes or balls of the feet on the bench; hands on the floor shoulder-width apart.
– Walk the hands back until hips stack above or slightly behind shoulders, forming an inverted V. Keep a neutral spine with ribs down and glutes lightly engaged.
– Spread fingers and “grip” the floor. Align wrists under or slightly in front of shoulders with forearms vertical at the bottom.
– Create light external-rotation intent by rotating elbow pits forward; keep elbows tracking roughly 30–45° from the torso (not flared wide).
– Inhale and lower your head diagonally forward between the hands by bending the elbows, maintaining elevated hips and stable scapulae.
– Descend until elbows reach about 90° or the head nears the floor without collapsing through the shoulders or neck.
– Exhale and press the floor away, extending the elbows while allowing natural scapular upward rotation. Finish with straight arms and a long, neutral neck.
– Throughout, keep weight balanced across the whole hand, avoid arching the low back, and prevent the elbows from drifting behind the wrists.
Pike Push-Up On Bench Tips
‘- Use a sturdy, non-slip bench and place your toes or balls of the feet on it.
– Set your hands shoulder-width apart on the floor.
– Walk your hands back until your hips stack above or slightly behind your shoulders to form an inverted V.
– Keep a neutral spine with ribs down and glutes lightly engaged.
– Spread your fingers, “grip” the floor, and keep weight balanced across the whole hand.
– Align wrists under or slightly in front of the shoulders so forearms are vertical at the bottom.
– Gently rotate elbow pits forward and keep elbows tracking about 30–45° from your torso.
– Lower your head diagonally forward between your hands by bending the elbows while keeping hips elevated and scapulae stable.
– Descend until elbows are about 90° or your head nears the floor without collapsing through shoulders or neck.
– Press the floor away, extending the elbows and allowing natural scapular upward rotation.
– Finish each rep with straight arms and a long, neutral neck.
– Throughout the movement, avoid arching your lower back and prevent elbows from drifting behind the wrists.
Pike Push-Up On Bench Beginner Introduction
The pike push-up on a bench is a bodyweight pressing drill that shifts much of the effort toward the shoulders by raising the feet on a stable surface. With the body folded into an upside-down V shape and the head traveling down between the hands, the movement pattern feels closer to a vertical press than a standard push-up. This setup challenges the front shoulders and triceps in particular, with extra support from the upper chest, muscles along the rib cage, and the upper back.
Because the torso stays braced and the hips remain lifted, the exercise encourages strong mid-section engagement alongside shoulder effort. The path of the elbows and the way the shoulder blades move promote smooth, controlled pushing mechanics that resemble a handstand-style press, yet still use the floor and a bench for support. This makes it a practical option for building confidence with overhead-style bodyweight pressing without adding external weights or complex equipment.