Pike Press (Between Benches)
Pike Press (Between Benches) Exercise Description
The Pike Press between benches is a bodyweight vertical-pressing exercise that emphasizes the shoulders (primarily the anterior deltoids), with assistance from the triceps and upper chest, while the core and hips maintain a stable pike position. Placing your hands on two parallel benches creates space for the head to travel below hand level, increasing the pressing range of motion compared with floor-based pike push-ups. The movement pattern mimics an overhead press: shoulder flexion with elbow extension, supported by scapular upward rotation from the serratus anterior and trapezius. Proper alignment—wrists stacked under shoulders, neutral neck, and hips elevated over the base of support—promotes efficient force transfer and control. Use a smooth, controlled tempo and maintain consistent body tension to keep the load on the shoulders rather than the lower back.
- Muscle Groups: Delts, Shoulders
- Target Muscles: Deltoid - Anterior
- Assisting Muscles: Pectoralis Major - Clavicular Head, Triceps Brachii - Lateral Head
- Stabilizing Muscles: Rectus Abdominis, Serratus Anterior, Transversus Abdominis, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Shoulders
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Bench, Bodyweight
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Shoulder Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Front Shoulder
- Movement Direction: Vertical
- Muscle Position: Anterior
- Gender: Male
How To Do The Pike Press (Between Benches) Exercise
‘- Set two sturdy benches parallel and shoulder-width apart. Place one hand on each bench near the front edge, fingers spread, wrists neutral.
– Position feet on the floor (or an elevated surface if available). Walk feet in and lift hips high into an inverted “V.”
– Stack shoulders over or slightly in front of the hands; keep ribs down and spine neutral. Bend knees as needed to keep hips over your base.
– Create shoulder stability by “pushing the benches away,” keeping the neck long and gaze between the hands.
– Inhale gently; keep breathing throughout—avoid holding your breath.
– Lower by bending the elbows, directing them back at roughly 45–60 degrees from the torso.
– Guide the crown of the head down between the benches, not in front of the hands. Maintain the pike (hips high).
– Descend under control until the head is just below hand level or you feel a comfortable stretch.
– Press through the hands to return, keeping the torso as vertical as your mobility allows.
– Finish tall with arms straight without forcefully locking the elbows; keep shoulders set and neck neutral.
– Reset your hand position or bench spacing if you feel wrist crowding, elbow flare, or hips drifting forward.
Pike Press (Between Benches) Tips
‘- Set the benches parallel at about shoulder-width so your hands can sit comfortably near the front edge.
– Place your hands with fingers spread and wrists neutral, stacking wrists under or slightly in front of your shoulders.
– Walk your feet in and lift your hips high into an inverted “V” so the hips stay elevated over your base of support.
– Bend your knees as needed to keep your hips over your base while maintaining a neutral spine and ribs down.
– “Push the benches away” to create shoulder stability, keeping your neck long and your gaze between your hands.
– Lower under control, bending the elbows so they track back at roughly 45–60 degrees from your torso.
– Guide the crown of your head straight down between the benches, not in front of your hands, while keeping your hips high.
– Descend only until your head is just below hand level or you feel a comfortable stretch, maintaining a smooth, controlled tempo.
– Press through your hands to return, keeping your torso as vertical as your mobility allows and your arms straight without forcefully locking the elbows.
– Maintain consistent full-body tension so the work stays on the shoulders rather than the lower back, and adjust hand or bench position if you feel wrist crowding, elbow flare, or hips drifting forward.
Pike Press (Between Benches) Beginner Introduction
The Pike Press between benches is a bodyweight strength move built around an almost straight-up pressing action that centers on the shoulders, with support from the triceps and upper chest. The torso is angled downward in a pike shape while the abs and hips hold the body steady, so the upper body drives the work. With each repetition, the arms push the body away in a pattern similar to an overhead press, as the elbows straighten and the shoulder blades rotate to guide the arms overhead.
Two benches placed side by side allow the hands to rest higher than the head, giving room for the head to pass between them. This setup expands the distance the shoulders travel compared with a similar version done on the floor, which can increase the challenge on the pressing muscles and coordination. Throughout the motion, the body remains folded at the hips with the torso leaning toward vertical, encouraging energy to pass cleanly from the hands through the shoulders and core instead of shifting into the lower back, and highlighting control, balance, and full-range pressing strength.