Movement overview

The Pike Push Up On Bench is a bodyweight exercise targeting the shoulders, triceps, and upper chest. It involves elevating the feet on a bench to increase the angle of the body, which shifts more emphasis onto the shoulders compared to a standard push-up.

Step-by-step cues

1. Begin by positioning yourself in front of a bench. Place your feet on the bench and your hands on the floor, shoulder-width apart.
2. Walk your hands back towards the bench until your body forms an inverted V shape, with your hips elevated and head pointing downwards.
3. Keep your legs straight and core engaged throughout the movement.
4. Lower your head towards the floor by bending your elbows, keeping them slightly flared out.
5. Pause briefly when your head is close to the floor, then push through your palms to extend your arms and return to the starting position.
6. Repeat for the desired number of repetitions.

Technical tips

• Ensure that your hands are placed firmly on the ground to maintain stability.
• Focus on keeping your core tight to prevent sagging or arching of the back.
• Control the movement by lowering slowly and pushing up with steady force.
• Keep your elbows at a slight angle rather than flaring them directly out to reduce strain on the joints.
• Adjust the height of the bench if needed to modify difficulty; a higher bench increases difficulty by shifting more weight onto the shoulders.
• Breathing is crucial: inhale as you lower down and exhale as you push up.