Pike Push-up (on Bench) - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Pike Push-up (on Bench)

Step by step instructions, muscle activation and variants for the Pike Push-up (on Bench).

MediumUpper chestMiddle chest

About this exercise

A bodyweight pressing variation where the feet are elevated on a bench, placing the body in a pike (inverted-V) position that shifts the emphasis from the chest to the front deltoids. It serves as a progression toward handstand push-ups and effectively overloads the shoulder muscles without any equipment beyond a bench.

How to Perform

  • Place both feet on a flat bench and walk your hands forward until your body forms an inverted V shape
  • Position your hands slightly wider than shoulder width with fingers pointing forward
  • Keep your hips high and your head aligned with your arms
  • Bend your elbows and lower the top of your head toward the floor between your hands
  • Pause just above the floor, then press forcefully back to the starting position
  • Maintain a tight core and avoid letting the hips drop throughout the set

Muscle Activation

Primary
Upper chestMiddle chest
Secondary
TricepsFront shouldersSide shoulders

Common Mistakes

Common mistakes content is coming soon.

About the Pike Push-up (on Bench)

The Pike Push-up (on Bench) is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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