Pike Push-Up On Bench
Pike Push-Up On Bench Exercise Description
The pike push-up (on bench) is a bodyweight vertical-press variation performed with the feet elevated on a bench to shift more load toward the shoulders. The pike position (hips high, torso inclined) makes the movement pattern closer to an overhead press than a standard push-up. Primary work is done by the anterior deltoids and triceps, with assistance from the clavicular (upper) fibers of the pectoralis major. The serratus anterior and upper trapezius contribute to scapular upward rotation and stability, while the rotator cuff stabilizes the glenohumeral joint. A braced trunk and neutral neck help maintain alignment as the head travels slightly forward between the hands. This variation is useful when you want a stronger shoulder emphasis while still engaging the chest with bodyweight only.
- Muscle Groups: Delts, Shoulders, Triceps
- Target Muscles: Deltoid - Anterior, Triceps Brachii - Lateral Head
- Assisting Muscles: Pectoralis Major - Clavicular Head
- Stabilizing Muscles: Infraspinatus, Serratus Anterior, Subscapularis, Supraspinatus, Teres Minor, Trapezius - Upper Fibers
- 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: Male
How To Do The Pike Push-Up On Bench Exercise
‘- Set a sturdy flat bench. Place hands on the floor shoulder-width (or slightly wider), fingers spread, index fingers pointing forward.
– Place feet/ankles on the bench. Walk hands in so hips are piked high over the shoulders; keep ribs down and pelvis neutral.
– Stack shoulders above wrists; press the floor to protract slightly and allow natural, slight scapular elevation.
– Brace. Keep neck neutral, eyes on the floor between hands.
– Bend elbows and lower under control, aiming the crown of your head toward the floor slightly in front of your hands; keep forearms near vertical.
– Let elbows track about 30–45° from your torso; avoid flaring straight out.
– Maintain the pike (no sagging through the low back); keep heels over hips.
– Press through palms, driving scapulae upwardly to extend the elbows; finish with arms straight and ears between biceps.
– Reset your position if shoulder stacking or pike height is lost before the next repetition.
Pike Push-Up On Bench Tips
‘- Place your hands shoulder-width (or slightly wider) with fingers spread and index fingers pointing straight forward.
– Walk your hands in until your hips are piked high over your shoulders, keeping ribs down and pelvis neutral.
– Stack your shoulders directly above your wrists before you start each rep.
– Gently press the floor to protract your shoulder blades and allow slight, natural scapular elevation.
– Brace your trunk and keep your neck neutral, with your eyes on the floor between your hands.
– Lower under control, aiming the crown of your head toward the floor slightly in front of your hands.
– Keep your forearms as close to vertical as possible throughout the lowering phase.
– Let your elbows track about 30–45° from your torso rather than flaring straight out.
– Maintain the pike position with no sagging through the low back and your heels stacked over your hips.
– Press through your palms, driving your shoulder blades upwardly, and finish with straight arms and your ears between your biceps before resetting.
Pike Push-Up On Bench Beginner Introduction
With the pike push-up (on bench), bodyweight pressing starts to resemble an overhead lift more than a classic push-up. Elevating the feet on a bench raises the hips and angles the torso, so a greater share of the workload moves into the front of the shoulders and the backs of the arms, with support from the upper chest. Muscles around the rib cage and upper back guide the shoulder blades as they turn and glide, while the small stabilizers around the shoulder joint help keep it centered and controlled.
Because the body is folded into a pike shape, the head travels slightly forward between the hands as the arms bend and straighten, creating a path that feels closer to a vertical press. A firm midsection and steady neck position contribute to a strong line from heels through hips and spine. This setup creates a demanding upper-body challenge that emphasizes shoulder strength and control, yet still involves the chest and arms, all using only bodyweight and a stable bench.