Pike Push-Up On Bench

Muscles worked

Setup

1. Place your hands on the floor slightly wider than shoulder-width apart.
2. Carefully place your feet on the edge of a flat bench.
3. Walk your hands back toward the bench until your hips are high in the air and your torso is as vertical as possible, forming an inverted 'V' shape.
4. Keep your legs straight and your neck in a neutral position, looking back toward the bench.

How to do it

1. Inhale and slowly lower the crown of your head toward the floor in front of your hands, creating a tripod shape with your head and palms.
2. Lower under control for a 2-3 second count until your head is just above the floor.
3. Exhale and press through the heels of your hands to return to the starting position, fully extending your arms.
4. At the top of the movement, push your head back between your biceps to reset the vertical alignment.

Form checklist

• Maintain a 45-degree angle with your elbows; do not let them flare out to the sides.
• Ensure your head moves forward of your hands at the bottom of the rep to form a triangle.
• Keep your core braced to prevent your lower back from arching.
• Keep your hips high and legs as straight as possible throughout the set.

Pro tips

• Focus on 'shrugging' your shoulders toward your ears at the top of the rep to maximize serratus anterior activation.
• The more vertical your torso is, the more the weight is shifted from your chest to your shoulders.
• Maintain a strong mind-muscle connection by imagining you are pushing the floor away from you.

Make it harder

• Place your hands on parallettes or yoga blocks to increase the range of motion.
• Perform the movement with a 3-5 second eccentric (lowering) phase to increase time under tension.

Frequently asked

What muscles does the pike push-up on bench work?

The pike push-up on bench primarily targets the pectorals, and also works the abs and obliques as secondary muscles.

What equipment do you need for the pike push-up on bench?

The pike push-up on bench requires no equipment — just your body weight.

Is the pike push-up on bench good for beginners?

The pike push-up on bench is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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