Movement overview

The Pike Push Up Between Benches is an advanced bodyweight exercise targeting the shoulders, triceps, and upper chest. By elevating the feet on benches, this variation increases the range of motion and intensity, simulating an overhead press movement.

Step-by-step cues

1. Position two benches parallel to each other, about shoulder-width apart.
2. Place your feet on one bench and your hands on the other, forming a pike position with your hips elevated.
3. Keep your body inverted with your legs straight and core engaged.
4. Lower your head towards the floor by bending your elbows, keeping them close to your body.
5. Pause briefly at the bottom of the movement, then push through your palms to extend your arms and return to the starting position.
6. Maintain control throughout the movement and avoid arching your back.

Technical tips

• Ensure that both benches are stable and can support your weight.
• Focus on keeping your core tight to maintain balance and proper form.
• Keep your elbows tucked in to engage the triceps more effectively.
• Control the descent to maximize muscle engagement and prevent injury.
• Breathe in as you lower yourself and exhale as you push back up.
• If new to this exercise, start with a lower elevation or perform regular pike push-ups until strength improves.