Pike Push-Up On Bench

Pike Push-Up On Bench Exercise Description

The pike push-up (on bench) is a bodyweight vertical pressing variation that shifts more load to the shoulders by elevating the feet. With hips piked high and hands on the floor, it primarily targets the anterior and medial deltoids and triceps, with the upper chest, serratus anterior, trapezius, and rotator cuff contributing to scapular control and shoulder stability. Elevating the feet increases the shoulder flexion moment compared with a floor pike, encouraging stronger overhead pressing mechanics in a closed-chain position. Key technical goals include a neutral spine from head through pelvis, shoulders stacked over or slightly in front of the wrists, and controlled scapular upward rotation without excessive shrugging. Perform smooth, controlled reps, keeping forearms close to vertical and the crown of the head lowering toward the floor slightly in front of the hands.

Muscle Groups: Delts, Shoulders, Triceps
Target Muscles: Deltoid - Anterior, Deltoid - Lateral, Triceps Brachii - Lateral Head
Assisting Muscles: Pectoralis Major - Clavicular Head
Stabilizing Muscles: Infraspinatus, Serratus Anterior, Supraspinatus, Trapezius - Lower Fibers, Trapezius - Upper Fibers
Body Area: Upper Body
Body Parts: Arms, Shoulders, Upper Arms
Body Surface: Back, Front, Side
Body Symmetry: Bilateral
Equipment: Bench, Bodyweight
Exercise Patterns: Push
Exercise Type: Strength
Functional Grouping: Elbow Extensors, Shoulder Abductors, Shoulder Flexors
Joint Involvement: Multi-joint
Muscle Location: Front Shoulder, Outer Tricep, Side Shoulder
Movement Direction: Vertical
Muscle Position: Anterior, Lateral, Posterior
Gender: Female

How To Do The Pike Push-Up On Bench Exercise

‘- Place a stable bench behind you. Hands on the floor shoulder-width apart, fingers spread; feet hip-width on the bench.
– Walk hands in and raise hips to a pike so your torso is angled downward; stack shoulders over or slightly in front of wrists.
– Brace the core, keep ribs down, and maintain a neutral neck; gaze between your hands.
– Create light external rotation torque by “screwing” hands into the floor; point elbows back at ~20–45° from the torso.
– Inhale and bend elbows, keeping forearms close to vertical as you lower the crown of your head toward the floor slightly in front of your hands.
– Keep hips high and spine neutral; allow natural scapular upward rotation without collapsing through the shoulders.
– Exhale and press the floor away, extending elbows to return to the tall pike; finish with a gentle reach through the shoulders (active protraction) without shrugging.
– Avoid arching the low back, letting elbows flare wide, or letting the head dive and the forearms drift backward.

Pike Push-Up On Bench Tips

‘- Place your feet hip-width apart on a stable bench and your hands shoulder-width apart on the floor with fingers spread.
– Walk your hands in and lift your hips high so your torso angles downward and your shoulders stack over or slightly in front of your wrists.
– Brace your core, keep your ribs down, and maintain a neutral neck with your gaze between your hands.
– Lightly “screw” your hands into the floor to create external rotation torque and point your elbows back about 20–45° from your torso.
– As you inhale and lower, keep your forearms close to vertical and aim the crown of your head toward the floor slightly in front of your hands.
– Keep your hips high and your spine neutral from head through pelvis; avoid arching your lower back.
– Allow your shoulder blades to rotate upward naturally without collapsing through the shoulders or excessively shrugging.
– As you exhale and press back up, think about pushing the floor away and fully extending your elbows.
– Finish each rep with a gentle reach through the shoulders (active protraction) without letting them shrug toward your ears.
– Perform smooth, controlled reps rather than dropping quickly into the bottom position.

Pike Push-Up On Bench Beginner Introduction

The pike push-up (on bench) is a bodyweight pressing drill where the feet rest on a bench and the hands stay on the floor, creating a steep, inverted “A” shape. This setup shifts much of the effort toward the shoulders and arms, especially the front and side of the shoulders and the triceps. The upper chest, muscles around the ribs, upper back, and smaller stabilizers around the shoulder joint also play a supporting role, helping guide smooth, steady motion.

Because the torso angles downward and the shoulders line up over the hands, the movement pattern resembles an overhead press with the hands fixed on the ground. The spine and neck stay in a long, organized line while the head moves toward the floor and back up through a controlled range. This makes the variation useful for practicing vertical pushing strength, shoulder control, and balanced upper-body tension using only body weight and a stable bench.