Pike Push-Up (Between Benches)
Pike Push-Up (Between Benches) Exercise Description
The Pike Push-up (between Benches) is a bodyweight vertical-pressing variation that elevates the hands on two parallel benches so the head can descend between them, increasing the available range of motion compared with floor pike push-ups. It emphasizes the deltoids (especially the anterior fibers) and triceps, with the serratus anterior and trapezius assisting scapular control. The core and hip extensors help maintain a stable pike position. By keeping the hips high and torso angled toward vertical, the movement pattern closely mimics an overhead press using body weight. This setup is useful for practicing shoulder stacking, forearm alignment, and controlled depth while keeping the neck neutral and the scapulae moving naturally.
- Muscle Groups: Delts, Shoulders
- Target Muscles: Deltoid - Anterior
- Assisting Muscles: Deltoid - Lateral, Triceps Brachii - Lateral Head
- Stabilizing Muscles: External Obliques, Gluteus Maximus, Rectus Abdominis, Serratus Anterior, 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 Push-Up (Between Benches) Exercise
‘- Place two stable, non-slip benches parallel, slightly wider than shoulder-width apart.
– Set your palms on the near edges, fingers forward, wrists under (or just in front of) the shoulders.
– Walk your feet back and lift your hips high into a pike (inverted “V”). Brace your abdominals; keep ribs stacked and avoid lumbar sag.
– Rotate elbow pits slightly forward to align the forearms; spread the floor with your hands to create even pressure.
– Keep a neutral neck; eyes on the space between your hands.
– Bend the elbows and lower under control, keeping forearms as vertical as possible, allowing the head to travel down between the benches.
– Descend until comfortable depth without shoulder discomfort and without letting elbows flare excessively past the hands.
– Press the benches away, extending the elbows and allowing natural upward rotation of the shoulder blades as you return to the start.
– Finish tall in the pike with arms straight, shoulders stable, and hips high before the next repetition.
– Stop the set if hips drop, forearms angle markedly backward, or neck position is lost.
Pike Push-Up (Between Benches) Tips
‘- Place the two benches parallel, stable, and non-slip, set slightly wider than shoulder-width apart.
– Set your palms on the near edges of the benches with fingers pointing forward and wrists under or just in front of your shoulders.
– Walk your feet back and lift your hips high into a pike, forming an inverted “V” with your body.
– Brace your abdominals and keep your ribs stacked, avoiding any sag through the lower back.
– Rotate your elbow pits slightly forward to help align the forearms.
– “Spread the floor” with your hands to create even, balanced pressure through both palms.
– Keep your neck neutral with your eyes focused on the space between your hands.
– Lower under control, allowing your head to travel down between the benches while keeping your forearms as vertical as possible.
– Descend only to a comfortable depth that does not cause shoulder discomfort and does not let the elbows flare excessively past the hands.
– Press the benches away and finish each rep in a tall pike with arms straight, shoulders stable, and hips high before starting the next repetition.
– Stop the set if your hips drop, your forearms angle markedly backward, or you lose your neutral neck position.
Pike Push-Up (Between Benches) Beginner Introduction
The Pike Push-up (between Benches) is a bodyweight vertical-pressing exercise that uses two benches placed side by side to raise the hands. With the body folded into a pike shape and the head moving into the space between the benches, the shoulders travel through a deeper path than in a floor pike push-up. This gives the movement a feel similar to an overhead press using body weight, emphasizing control through a steeper torso angle and a strong inverted V position.
This variation centers on the shoulders, especially the front portion, and the triceps, while the rib cage muscles and upper back assist the motion of the shoulder blades. The abs and hips contribute to holding the pike shape steady so the upper body can press vertically. The setup encourages attention to stacking the shoulders over the hands, aligning the forearms, and managing how low the head moves, all while the neck stays relaxed and the shoulder blades glide smoothly.