Pike Push up (between Benches) Exercise Guide
Exercise Profile
- Target
- Deltoid Anterior
- Equipment
- Body weight
- Body Part
- Shoulders
- Primary Muscle
- Deltoid Anterior
- Secondary Muscles
- Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Trapezius Lower Fibers, Serratus Anterior, Deltoid Lateral, Triceps Brachii, Trapezius Middle Fibers, Pectoralis Major
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 7
- Alternate Names
- Bench Pike Push Up
How to: Pike Push up (between Benches)
- Position two benches parallel to each other and set yourself between them.
- Get into a pike push-up position with your feet on one bench and hands on the other.
- Lower your head toward the ground between the benches while keeping your elbows at a 45-degree angle.
- Push back up to the starting position while engaging your shoulders and core.
Common Mistakes
- Letting your hips sag or rise too high.
- Not going low enough during the push-up.
- Holding breath during the repetition.
Modifications
- Perform the push-up on knees for reduced intensity.
- Use a lower surface to decrease the angle and make it easier.
Tips
- Keep your body straight from head to heels.
- Lower your torso until your head nearly touches the ground.
- Push back up explosively to maximize muscle engagement.
Pike Push up (between Benches) Alternatives
Tags
shoulders
body weight
strength
push-up
upper body
deltoids