Pike Push Up Between Benches

Muscles worked

Setup

1. Place two flat benches parallel to each other, slightly wider than shoulder-width apart.
2. Place one hand on the edge of each bench and your feet on a third bench or elevated platform behind you.
3. Hike your hips high into the air to form an inverted 'V' shape, keeping your torso as vertical as possible.

How to do it

1. Inhale and slowly lower your head into the space between the benches, aiming for a point slightly in front of your hands.
2. Lower until your shoulders are level with or slightly below your hands, maintaining a 2-3 second eccentric tempo.
3. Exhale as you press firmly through your palms to return to the starting position, fully extending your arms while keeping your hips high.

Form checklist

• Keep your elbows tucked at a 45-degree angle rather than flaring them out to the sides.
• Maintain a neutral spine and avoid letting your lower back sag or arch excessively.
• Keep your legs straight and your weight shifted forward onto your shoulders.
• Look back toward your feet throughout the movement to maintain a neutral neck position.

Pro tips

• Think about 'pushing the benches away' from you at the top of the rep to maximize serratus anterior and deltoid activation.
• Focus on a deep stretch at the bottom of the movement to take full advantage of the increased range of motion provided by the benches.

Make it harder

• Elevate your feet on a higher platform to shift a greater percentage of your body weight onto your shoulders.
• Add a 2-second pause at the bottom of the movement to remove elastic energy and increase time under tension.

Frequently asked

What muscles does the pike push up between benches work?

The pike push up between benches primarily targets the pectorals, and also works the abs, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the pike push up between benches?

The pike push up between benches requires no equipment — just your body weight.

Is the pike push up between benches good for beginners?

The pike push up between benches is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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