Pike Push up (on Bench) Exercise Guide
Exercise Profile
- Target
- Pectoralis Major
- Equipment
- Body weight
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major
- Secondary Muscles
- Serratus Anterior, Deltoid Lateral, Triceps Brachii, Deltoid Anterior, Deltoids
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Bench Pike Push-up
How to: Pike Push up (on Bench)
- Start in a push-up position with your feet elevated on a bench.
- Bend your elbows and lower your head towards the ground.
- Push back up to the starting position.
Common Mistakes
- Allowing your back to sag or arch excessively.
- Not lowering your head enough towards the bench.
- Failing to keep elbows at a 45-degree angle from the body.
Modifications
- Perform the exercise on your knees for an easier variation.
- Use an incline surface if regular push-ups are too challenging.
Tips
- Keep your core engaged throughout the movement.
- Try to maintain a straight line from your head to your heels.
- Lower your body slowly to increase the challenge.
Pike Push up (on Bench) Alternatives
Tags
chest
shoulders
triceps
strength
body weight
push-up