Pike Push-up (between Benches)

The Pike Push-up (Between Benches) is a dynamic bodyweight exercise that emphasizes shoulder strength and stability. This variation, performed between two benches, allows for a greater range of motion, effectively targeting the deltoids and upper chest while engaging the triceps and core. This movement mimics the overhead press, making it a fantastic choice for those looking to enhance their upper body strength without the need for weights.

This exercise is particularly beneficial for athletes and fitness enthusiasts aiming to develop explosive shoulder power and enhance their overall upper body musculature. By positioning your hands on one bench and your feet on another, you create a steep incline that shifts the focus away from the traditional push-up form. The Pike Push-up encourages a unique movement pattern that can improve your muscle coordination and control.

In addition to building strength, the Pike Push-up (Between Benches) can contribute to improved athletic performance, particularly in sports that require upper body explosiveness and shoulder stability. As you progress with this exercise, you may notice increased performance in other compound lifts and functional movements, making it a valuable addition to any workout routine.

For those looking to diversify their training, this exercise can be easily incorporated into upper body workouts, circuit training, or bodyweight routines. It serves as a solid alternative to barbell or dumbbell shoulder presses, allowing you to train effectively without the need for equipment.

As you incorporate the Pike Push-up into your fitness regimen, remember to focus on form and technique to maximize benefits and reduce the risk of injury. With consistent practice, you'll likely see significant improvements in your shoulder strength, stability, and overall upper body conditioning. Make this exercise a staple in your training to enhance your fitness journey and achieve your strength goals.

Instructions

• Start by positioning two benches parallel to each other, ensuring they are stable and at a height that allows for a comfortable range of motion.
• Place your hands on one bench, shoulder-width apart, and your feet on the other bench, creating an inverted V shape with your body.
• Engage your core and maintain a straight line from your head to your heels throughout the movement.
• Lower your head towards the ground by bending your elbows, keeping them close to your body as you descend.
• Push through your hands to lift your body back to the starting position, ensuring you maintain control throughout the movement.
• Focus on slow and controlled movements to maximize muscle engagement and minimize the risk of injury.
• Breathe in as you lower your body and exhale as you push back up to the starting position.
• Keep your gaze directed towards your feet to maintain proper neck alignment and avoid strain.
• Adjust the height of the benches if necessary to find a comfortable and effective position for your body type.
• Gradually increase the number of repetitions and sets as your strength improves to continue challenging your muscles.

Tips & Tricks

• Keep your body in an inverted V position, with your hips raised and your head facing downward to maintain proper alignment.
• Engage your core throughout the movement to provide stability and prevent sagging in your lower back.
• Breathe in as you lower your head towards the ground and exhale as you push back up to the starting position.
• Ensure your hands are shoulder-width apart for optimal leverage and balance during the push-up.
• Avoid straining your neck by keeping your head aligned with your spine and focusing your gaze towards your feet.
• To increase intensity, elevate your feet on a bench while performing the Pike Push-up, which will shift more weight onto your shoulders.
• Perform the exercise slowly and with control, focusing on the muscle engagement rather than speed.
• If you struggle to perform a full Pike Push-up, start with a regular push-up or incline push-up to build strength first.
• Experiment with different bench heights to find the most comfortable and effective position for your body type.
• Maintain a consistent workout schedule to progressively build strength and improve your performance over time.

Frequently Asked Questions

What muscles does the Pike Push-up work?

The Pike Push-up primarily targets the shoulders, chest, and triceps, making it an excellent upper body workout. Additionally, it engages the core and helps improve overall stability and strength.

How can I modify the Pike Push-up for beginners?

You can modify the Pike Push-up by elevating your feet on a bench or platform to increase the intensity. Alternatively, you can perform a regular push-up or knee push-up to build strength before progressing to the Pike variation.

What equipment do I need for the Pike Push-up?

To perform the Pike Push-up, you can use two benches, ensuring they are stable and at a suitable height for your body. If you don't have benches, sturdy chairs or similar furniture can work as alternatives.

How many reps and sets should I start with?

For beginners, aim for 3 sets of 5-8 reps, focusing on form and control. As you become more comfortable, gradually increase the number of repetitions and sets to challenge your strength.

What is the proper form for the Pike Push-up?

It’s essential to maintain a strong core and keep your body in a straight line from your head to your heels. Avoid sagging your hips or arching your back during the movement.

How can I incorporate Pike Push-ups into my workout routine?

Pike Push-ups can be integrated into your upper body or full-body workout routines. They complement exercises like push-ups, dips, and shoulder presses for a balanced training session.

What should I do if I experience discomfort while performing Pike Push-ups?

If you feel discomfort in your shoulders or wrists, check your hand placement and body alignment. Consider reducing the depth of your push-up until you build more strength.

How often should I do Pike Push-ups?

Aim to perform Pike Push-ups 2-3 times per week, allowing adequate recovery between sessions to maximize strength gains and prevent overtraining.