Pike Push-Up
Targeted Muscle Groups
Primary Muscles:
- Deltoids:
Secondary Muscles:
- Triceps Brachii:
- Upper Pectorals:
- Trapezius:
- Core Muscles:
Equipment Needed
- Two Benches or Stable Platforms:
- Gym Mat (Optional):
How to Perform the Pike Push-Up (Between Benches): Step-by-Step Guide
1. Setup:
2. Starting Position:
3. Lowering Phase:
4. Pushing Phase:
5. Repetition:
Recommended Reps and Sets
- For Strength:
- For Muscle Endurance:
Pro Tips for Success
- Start with Proper Bench Height:
- Engage Your Core:
- Control the Descent:
- Progress Gradually:
Common Mistakes to Avoid
- Lack of Depth:
- Sagging Hips:
- Elbows Flaring Out Too Much:
- Rushing the Movement: