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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

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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