Pike Push-up (between Benches)
- Zielmuskel
- Deltoid Anterior
- Synergistenmuskeln
- Deltoid Lateral, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Serratus Anterior, Trapezius Lower Fibers, Trapezius Middle Fibers, Triceps Brachii
- Equipment
- Body weight
- Körperregion
- Shoulders
- Typ
- Strength
The pike push-up between benches is a bodyweight shoulder exercise that primarily targets the anterior deltoid, with strong assistance from the lateral deltoid, pectoralis major (clavicular and sternal heads), serratus anterior, trapezius (lower and middle fibers), and triceps brachii. By placing your hands on one bench and your feet on another, your hips rise higher and you press through a longer range of motion than a standard floor pike push-up, making it a demanding stepping stone toward the handstand push-up.
Pike Push-up (between Benches): So führst du sie aus
- 1Position two flat benches parallel to each other, roughly 3–4 feet apart — enough so that when you place your hands on one and your feet on the other, your hips form a sharp inverted-V shape.
- 2Place your hands shoulder-width apart on the near edge of one bench, fingers pointing forward, and step your feet onto the far edge of the second bench behind you.
- 3Walk your hands back until your hips are stacked directly above your shoulders and your torso is as close to vertical as possible.
- 4Brace your core, tuck your chin slightly, and keep your legs straight with toes pressing into the bench for stability.
- 5Inhale and bend your elbows, lowering the top of your head toward the first bench while keeping your elbows tracking at roughly a 45–60° angle to your torso — not flared straight out to the sides.
- 6Lower until your head is just above or lightly grazes the bench surface, maintaining your hips-over-shoulders position throughout.
- 7Exhale and press firmly through your palms to extend your arms back to the starting position, squeezing through the shoulders at the top.
- 8Complete your reps, then step your feet off the bench one at a time before releasing your hands.
Technik-Tipps
- The higher your hips relative to your shoulders, the more load shifts onto the anterior deltoid — aim to keep the inverted-V as sharp as possible throughout every rep.
- Keep your shoulder blades actively depressed (pulled away from your ears) to protect the shoulder joint and maintain pressing strength at the bottom.
- Press through the full pad of your hand, not just your fingers, to keep your wrists neutral and stable against the bench edge.
- Control the descent for at least 2 seconds — the eccentric phase builds the most shoulder strength and reduces injury risk.
Häufige Fehler
- Letting the hips drop toward a flat push-up position as fatigue sets in, which shifts load off the shoulders and turns the movement into a chest press.
- Flaring the elbows out to 90°, which places excessive shear stress on the shoulder joint and limits how deep you can safely lower.
- Allowing the lower back to hyperextend instead of maintaining a rigid, braced torso — this can compress the lumbar spine.
- Bouncing off the bench at the bottom of the rep, which removes tension from the deltoids and increases injury risk.
- Placing the benches too far apart so the torso angle becomes too horizontal, drastically reducing shoulder stimulus.
Häufig gestellte Fragen
What muscles does the pike push-up between benches work?
The primary mover is the anterior deltoid (front shoulder). The lateral deltoid, pectoralis major (both clavicular and sternal heads), serratus anterior, trapezius lower and middle fibers, and triceps brachii all act as synergists.
How is this different from a regular floor pike push-up?
Elevating your feet on a second bench raises your hips higher and tilts your torso closer to vertical, increasing the range of motion and shifting more of the load onto the shoulders. It is significantly harder than the floor version and more closely mimics a handstand push-up.
Is the pike push-up between benches suitable for beginners?
No — it requires meaningful shoulder strength and body control. Build a solid foundation with floor pike push-ups and standard push-ups first, then progress to the bench variation once you can perform 10–15 strict floor pike push-ups.
How far apart should the two benches be?
Start with the benches roughly 3–4 feet apart. The exact distance depends on your height; the goal is for your hips to sit directly above your shoulders (or as close as possible) when you are in the starting position.
Can this exercise replace overhead pressing with weights?
It is an effective bodyweight alternative for shoulder development, especially when equipment is unavailable, but it limits progressive overload compared to a barbell or dumbbell overhead press. Combine it with weighted pressing or add a weighted vest over time to keep progressing.
