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 toward the shoulders by elevating the feet. It primarily challenges the deltoids (especially the anterior and lateral fibers) and triceps, with assistance from the upper chest (clavicular pectoralis major), upper trapezius, and serratus anterior for scapular upward rotation. The hip-hinged “pike” position shortens the lever of the lower body while increasing the shoulder pressing demand, making it a strong bridge toward handstand push mechanics. Because the torso is angled and the hips are high, you’ll practice keeping forearms roughly vertical, controlling elbow path, and maintaining a neutral neck as the head tracks slightly forward of the hands. Expect significant core bracing to hold the inverted-V position while the shoulder girdle moves smoothly through protraction/retraction and upward rotation.

Muscle Groups: Delts, Shoulders, Triceps
Target Muscles: Deltoid - Anterior, Deltoid - Lateral, Triceps Brachii - Lateral Head
Assisting Muscles: Pectoralis Major - Clavicular Head, Serratus Anterior, Trapezius - Upper Fibers
Stabilizing Muscles: External Obliques, Internal Obliques, Multifidus, Rectus Abdominis, Transversus Abdominis
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: Male

How To Do The Pike Push Up On Bench Exercise

‘- Place a stable bench behind you; set balls of the feet on the bench, hip-width apart.
– Hands on the floor shoulder-width (or slightly wider), fingers spread, wrists stacked under or just ahead of shoulders.
– Walk hands back and lift hips high into an inverted “V.” Keep knees extended and ribs stacked over the pelvis.
– Brace the trunk; keep a neutral neck with eyes on the floor between your hands.
– Inhale; bend the elbows, letting the head travel toward the floor slightly in front of the hands. Keep forearms near vertical.
– Track elbows about 30–45 degrees from the torso (avoid flaring straight out).
– Lower under control until the crown of the head lightly approaches the floor—do not collapse the chest or let hips drop.
– Press the floor away, extending the elbows and returning along the same path to tall shoulders with an active reach.
– Keep shoulder blades moving smoothly (no excessive shrugging or pinching); maintain even pressure through the whole hand.
– Stop if you lose hip height, arch the lower back, or feel wrist/shoulder discomfort; reset your position before continuing.

Pike Push Up On Bench Tips

‘- Place the balls of your feet on a stable bench, hip-width apart.
– Set hands shoulder-width (or slightly wider) with fingers spread and wrists stacked under or just ahead of the shoulders.
– Walk the hands back and lift the hips high into an inverted “V” with knees extended.
– Keep ribs stacked over the pelvis and brace the trunk to hold the pike position.
– Maintain a neutral neck with eyes on the floor between your hands.
– As you bend the elbows, let the head travel toward the floor slightly in front of the hands.
– Keep forearms near vertical and track elbows about 30–45 degrees from the torso.
– Lower under control until the crown of the head lightly approaches the floor without collapsing the chest or letting the hips drop.
– Press the floor away, extending the elbows along the same path back to tall shoulders with an active reach.
– Keep shoulder blades moving smoothly without excessive shrugging or pinching, and maintain even pressure through the whole hand.

Pike Push Up On Bench Beginner Introduction

The pike push-up (on bench) is a bodyweight pressing move that closely mimics an overhead press by raising the feet and tipping the body into an upside-down V shape. In this version, the hands rest on the floor while the feet are elevated on a stable bench, which increases the challenge for the shoulders and arms. The front and outer parts of the shoulders do most of the work, with strong help from the triceps, upper chest, and muscles across the upper back and rib cage.

Because the body is folded at the hips and the torso angles toward the ground, this exercise highlights controlled shoulder motion and a steady core. The movement pattern encourages forearms that stay nearly upright, elbows that follow a consistent path, and a head position that lines up naturally with the spine. As the body holds the bent-hip position, the middle and upper body work together so the shoulder blades glide smoothly, making this a useful step toward more advanced handstand-style pressing.