Pike Push-Up Between Benches

Body Part: Shoulders

Muscle: Shoulders

Equipment: Body Weight

Pike Push-Up Between Benches is a body-weight shoulder exercise that turns a push-up pattern into a more vertical press. With the hands and feet elevated on two benches, the body has to stay in a tight inverted-V position while the shoulders, triceps, and upper back control the descent and press back up. The setup changes the angle of the rep, so the shoulders take a larger share of the work than they would in a standard push-up.

The main training effect is shoulder strength and pressing control, with the delts doing most of the work and the triceps, upper traps, and rhomboids helping stabilize the shoulder girdle. Because the body is supported on benches, the exercise also demands good awareness of head position, hip height, and balance through the shoulders. That makes it useful for building overhead pressing strength without a barbell or dumbbells.

Set the benches far enough apart that you can keep your hips high without collapsing your lower back. Once your hands and feet are placed, press the floor or bench surfaces away from you, lock the shoulder blades into a strong but not shrugged position, and let the elbows travel in a controlled path. The head should move down between the benches rather than forward, and the torso should stay angled so the movement feels like a shoulder press, not a loose hinging motion.

Lower yourself under control until the head comes close to the space between the benches or the shoulders reach a deep, pain-free range. Then drive back up by extending the elbows and pushing the shoulders upward without bouncing out of the bottom. Keep your breathing steady, brace through the midsection, and stop each rep before the torso sags or the neck starts to crank forward.

This variation fits well in shoulder-focused strength work, upper-body accessories, or calisthenics sessions where you want a demanding pressing pattern with limited equipment. It is more advanced than a normal push-up because the pike angle increases shoulder loading and the bench setup reduces tolerance for sloppy mechanics. If the movement feels unstable, shorten the range, lower the elevation, or use a simpler incline pike push-up until you can keep each rep smooth and repeatable.

Instructions

• Place two benches parallel with enough space between them for your head and shoulders to travel down in the middle.
• Put your hands on one bench and your feet on the other, then lift your hips so your body forms a high inverted V.
• Keep your hands about shoulder width apart and turn your fingers forward or slightly out for a stable base.
• Brace your abdomen, press through the palms, and keep your neck long before you start the first rep.
• Bend your elbows and lower your head between the benches while keeping the hips stacked high.
• Let the elbows travel slightly out and back as the shoulders and triceps control the descent.
• Reverse the motion by driving through the palms and extending the elbows until your arms are straight again.
• Pause briefly at the top, reset your breathing, and repeat for the planned number of reps.

Tips & Tricks

• Keep your hips higher than your shoulders so the rep stays in a pike position instead of turning into a loose incline push-up.
• If your head drifts forward, shift your focus to lowering straight down between the benches, not toward the front edge.
• Do not let the lower back arch as you descend; the rib cage should stay pulled in and the pelvis should stay tucked.
• Use the bench spacing to control difficulty: wider spacing usually gives a longer travel path and a tougher bottom position.
• Stop the set if your shoulders collapse toward your ears, because that usually means you have lost pressing control.
• Keep the wrists stacked under the shoulders so the hands can drive evenly through the top of the rep.
• Breathe in on the way down and exhale as you press up to keep the torso braced without holding tension too long.
• Choose a rep range that lets you keep the same head path and hip height on every repetition.

Frequently Asked Questions

What muscles do Pike Push-Up Between Benches work most?

The delts are the main driver, with the triceps, upper traps, and rhomboids helping stabilize and finish each rep.

Where should my hands and feet go for this version?

Place your hands on one bench and your feet on the other so your body stays in an inverted V while you press.

How deep should I lower in the between-bench position?

Lower until your head is close to the space between the benches or until you reach a deep, pain-free shoulder range.

Should my elbows flare out on Pike Push-Up Between Benches?

A little flare is normal, but the elbows should still track under control. If they fly wide, the shoulders usually lose tension and the rep gets sloppy.

Is this harder than a standard pike push-up?

Usually yes. The bench setup increases the range and makes balance and shoulder control more demanding.

What is the biggest setup mistake with this exercise?

The most common issue is placing the benches too close together, which limits the head path and turns the rep into a cramped press.

Can beginners use Pike Push-Up Between Benches?

Beginners can try it, but many people need an easier incline pike push-up first so they can own the shoulder angle and balance.

What should I change if my neck feels strained?

Keep your gaze slightly back toward your feet and lower more vertically between the benches instead of reaching forward with the head.