Pike Push-Up
The Pike Push-Up (between benches) is a challenging and effective bodyweight exercise that primarily targets the shoulders, specifically the deltoid muscles. By performing this exercise between two benches, you increase the range of motion and intensity, making it an excellent progression toward more advanced shoulder exercises like the Handstand Push-Up. This exercise is ideal for those looking to build upper body strength, enhance shoulder stability, and improve overall muscle endurance.
Targeted Muscle Groups
Primary Muscles:
- Deltoids: The Pike Push-Up primarily engages the deltoid muscles, especially the anterior (front) and lateral (side) heads, which are responsible for lifting the arms and stabilizing the shoulder joint.
Secondary Muscles:
- Triceps Brachii: The triceps assist in extending the elbows during the push-up phase, contributing to overall arm strength.
- Upper Pectorals: The upper chest muscles work in conjunction with the shoulders and triceps to press the body upward.
- Trapezius: The traps play a supportive role in stabilizing the shoulders and upper back during the movement.
- Core Muscles: The abdominals and obliques engage to maintain stability and proper form throughout the exercise.
Equipment Needed
- Two Benches or Stable Platforms: These should be of equal height and sturdy enough to support your body weight. The benches are placed parallel to each other, creating a gap where you can perform the push-ups.
- Gym Mat (Optional): A mat can be used for added comfort and safety, especially if performing the exercise indoors or on a hard surface.
How to Perform the Pike Push-Up (Between Benches): Step-by-Step Guide
1. Setup:
- Place two benches parallel to each other, about shoulder-width apart. The distance should allow enough space for your head to lower between them during the push-up.
Muscles used in the military press.
Illustration credit © Aliaksandr Makatserchyk
2. Starting Position:
- Position yourself in a pike position with your hands placed on the edges of the benches. Your feet should be on the floor or elevated on another bench, depending on your flexibility and strength. Your body should form an inverted V shape, with your hips raised high and your head aligned with your arms.
3. Lowering Phase:
- Inhale as you slowly lower your head towards the ground by bending your elbows. Your elbows should flare out slightly, but remain controlled, allowing your head to descend between the benches.
- Focus on keeping your shoulders engaged and your core tight to maintain stability. Lower your head until it’s just below the level of the benches, maximizing the range of motion.
4. Pushing Phase:
- Exhale as you press your body back up by extending your elbows and pushing through your shoulders. Drive through your palms and engage your deltoids and triceps to lift your body back to the starting position.
- Ensure that your movement is controlled, avoiding any jerky motions, and maintaining the pike position throughout the exercise.
5. Repetition:
- Repeat the lowering and pushing phases for the desired number of repetitions, maintaining proper form and technique throughout the exercise.
Recommended Reps and Sets
- For Strength: 3-4 sets of 6-8 reps. Focus on maintaining strict form and maximizing the range of motion to build shoulder strength.
- For Muscle Endurance: 3-4 sets of 10-15 reps. Perform at a steady pace, ensuring full range of motion and proper technique to build endurance.
Rest for 60-90 seconds between sets to allow your muscles to recover while maintaining intensity.
Pro Tips for Success
- Start with Proper Bench Height: If you’re new to the exercise, start with lower benches or platforms to build strength and confidence before progressing to higher ones.
- Engage Your Core: A tight core is essential for maintaining stability and preventing your hips from sagging during the movement. Keep your abdominal muscles engaged throughout the exercise.
- Control the Descent: Slow and controlled movements are key to preventing injury and maximizing muscle engagement. Focus on lowering your head in a controlled manner and pushing up with equal precision.
- Progress Gradually: As you become stronger, consider increasing the height of the benches or adding a slight elevation under your feet to further challenge your shoulder and core muscles.
Common Mistakes to Avoid
- Lack of Depth: Not lowering your head fully between the benches reduces the effectiveness of the exercise. Ensure you achieve a full range of motion to engage the shoulders completely.
- Sagging Hips: Allowing your hips to drop during the movement can strain your lower back and reduce the engagement of the core and shoulders. Keep your hips raised high, maintaining the pike position throughout.
- Elbows Flaring Out Too Much: Excessive elbow flaring can put unnecessary stress on your shoulder joints. Keep your elbows slightly flared but controlled, aiming to engage the deltoids effectively.
- Rushing the Movement: Performing the exercise too quickly can lead to poor form and reduce the benefits. Focus on slow, controlled movements to maximize muscle activation and minimize the risk of injury.
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The Pike Push-Up (Between Benches) is an excellent exercise for anyone looking to build upper body strength, particularly in the shoulders. By incorporating this exercise into your routine, you’ll develop stronger deltoids, triceps, and core muscles while improving your balance and stability. Whether you’re working towards mastering the Handstand Push-Up or simply enhancing your shoulder workouts, the Pike Push-Up is a powerful tool in your fitness arsenal.
