Bench Pike Push-up
Primary musclesShoulders، Calisthenic
EquipmentFull Gym، NO EQUIPMENT
Level—
Suggested3 × 8–12
Overview
The Bench Pike Push-up is a harder version of the standard pike push-up. You place your feet on a bench, box, or platform, which shifts more of your body weight onto your shoulders and triceps. That makes it a strong step toward handstand push-ups.
How to do it
- 1
Set Up in the Starting Position
- Set a stable bench, box, or platform in front of you.
- Put your feet on the bench and place your hands on the floor a little wider than shoulder-width apart.
- Bend your body based on the height of the coffee table, and keep your hips high.
- Keep your gaze slightly forward so your neck stays neutral.
- 2
Lower Your Body
- Bend your elbows and lower your head toward the floor with control.
- Stay tight through your core and do not let your lower back arch.
- As your head gets close to the floor, work toward a 90-degree angle at the elbows.
- 3
Press Back Up
- Drive through your palms to extend your arms and come back to the start.
- Keep your shoulders active and control the motion from start to finish.
- Continue for the target number of repetitions.
- Repetitions and Sets
- Beginners: Three sets of five to eight reps
- Intermediate: Three to four sets of eight to twelve reps
- Advanced: Four sets of fifteen reps or more
Form tips & common mistakes
Keep Your Hips Elevated
Hold your hips up and keep your upper body in a straight line so you better load the shoulders during the exercise.
Move Slowly and with Control
Avoid rushing the rep to reduce the risk of injury.
Engage Your Core
Brace your abs to help stabilize your body.
Position Your Hands Correctly
Place your hands slightly wider than shoulder-width.
Breathe Properly
Breathe in as you lower, then breathe out as you press back up.
Muscles worked
Target
Anterior Deltoid
Synergists
Pectoralis Major، Clavicular، Lateral Deltoid، Triceps، Supraspinatus، Trapezius، Serratus Anterior
Stabilizers
Levatos Scapula
Dynamic stabilizers
Biceps Brachii
