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Pike Push-up (on Bench)

Pike Push-up (on Bench)

The Pike Push-up (on Bench) is an excellent exercise that targets your shoulders, triceps, and core muscles. This variation of the traditional push-up is great for individuals looking to strengthen and tone their upper body without requiring any specialized equipment. To perform the Pike Push-up (on Bench), you'll start by positioning yourself in a high plank position with your feet elevated on a bench. Your hands should be just wider than shoulder-width apart, fingertips pointing forward. Engage your core and maintain a straight line from your shoulders to your heels. As you lower your upper body towards the bench, keep your elbows pointed out to the sides rather than flaring them outward. Focus on maintaining a slow and controlled movement, ensuring that your head, neck, and spine are aligned throughout the exercise. Push back up to the starting position, fully extending your arms. The Pike Push-up (on Bench) is an effective exercise for building shoulder and tricep strength, helping to improve your push-up form and overall upper body stability. As with any exercise, it's important to practice proper form and technique to avoid injury and maximize results. Incorporate the Pike Push-up (on Bench) into your workout routine along with other compound exercises to achieve a well-rounded, full-body workout. Remember to listen to your body, progress gradually, and modify the exercise as needed to suit your fitness level.


  • Start by placing a bench or sturdy elevated surface about knee height in front of you.
  • Assume a push-up position with your hands on the bench and your feet shoulder-width apart on the ground.
  • Keeping your legs straight and your body in a straight line, slowly lower your upper body towards the bench by bending your arms.
  • Lower your head between your hands as you descend.
  • Stop when your shoulders are at about the same level as your hands, or when you feel a comfortable stretch in your shoulders and upper body.
  • Pause for a second, then slowly push yourself back up to the starting position using your arms.
  • Repeat for the recommended number of repetitions.

Tips & Tricks

  • Maintain a strong core by engaging your abs throughout the exercise.
  • Focus on keeping your body in a straight line from your head to your heels.
  • Start with a bench height that allows you to perform the exercise with proper form.
  • Control the movement as you lower your body towards the bench.
  • Avoid locking your elbows at the top of the movement to maintain tension on your muscles.
  • Add variations to the exercise by using different hand positions such as wide or narrow grip.
  • Gradually increase the height of the bench as you build strength and improve your form.
  • If you're a beginner, start with an incline push-up to build the necessary strength before attempting the pike push-up (on bench).
  • Include shoulder mobility exercises in your warm-up routine to prepare your shoulders for the pike push-up (on bench).
  • Listen to your body and give yourself adequate rest between sets to prevent overtraining.


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