Pike Push-up (on Bench) exercise animation (Male)

Pike Push-up (on Bench)

Target muscle
—
Equipment
Body weight
Body part
Chest
Type
Strength

The pike push-up on bench is a bodyweight pressing exercise where the feet are elevated on a bench while the hands remain on the floor, creating a steep inverted-V position. This elevation increases the overhead angle compared to the floor version, shifting greater demand onto the shoulders, upper chest, and triceps. It is an effective progression toward overhead pressing strength without any equipment beyond a bench.

How to do the Pike Push-up (on Bench)

  1. 1Place a flat bench or sturdy elevated surface behind you and face away from it.
  2. 2Put your hands on the floor about shoulder-width apart, fingers spread and pointing forward.
  3. 3Step back and place both feet on top of the bench so that your hips are high and your body forms a steep inverted-V shape.
  4. 4Adjust your hand placement so your hips sit directly above or slightly forward of your shoulders, not over your wrists.
  5. 5Brace your core, squeeze your glutes, and keep your legs straight throughout the movement.
  6. 6Bend your elbows and lower the top of your head toward the floor in a controlled manner, keeping your elbows tracking roughly in line with your torso.
  7. 7Stop when your head is just above or lightly touching the floor, maintaining the pike position throughout.
  8. 8Press through your palms to extend your elbows and return to the starting position, fully locking out at the top.
  9. 9Complete all reps, then carefully step your feet off the bench before standing.

Form tips

  • Keep your hips as high as possible throughout — letting them drop reduces the shoulder-loading angle and turns the movement into a regular push-up.
  • Focus on pressing your hands into the floor and driving your hips upward at the top of each rep to maintain the pike position.
  • Control the descent for at least two counts; a slow lowering phase increases shoulder and triceps time under tension.
  • Keep your neck neutral — look at the floor directly below your face rather than forward or up.
  • Warm up your wrists and shoulders before starting, as the elevated angle places more load on both joints than a flat push-up.

Common mistakes

  • Letting the hips sag toward a push-up position, which takes the load off the shoulders and defeats the purpose of the bench elevation.
  • Flaring the elbows out to the sides rather than keeping them moderately tucked, which stresses the shoulder joint and reduces pressing power.
  • Using too low a bench or insufficient hip height, which reduces the overhead angle and limits shoulder activation.
  • Rushing through reps with momentum instead of controlled pressing, which reduces muscular tension and increases joint strain at the shoulder.
  • Placing the hands too far forward or too wide, which shortens the effective range of motion and shifts stress away from the intended muscles.

Frequently asked questions

What muscles does the pike push-up on bench work?

The exercise mainly challenges the shoulders (particularly the front deltoids), upper chest, and triceps. The steep pike angle created by the bench elevation shifts more load onto the shoulders compared to a standard flat push-up.

How is the bench version different from a regular pike push-up on the floor?

Elevating the feet on a bench increases the angle of your body relative to the floor, which places your torso in a more vertical position. This makes the movement harder and shifts more of the demand onto the shoulders, making it a useful step between floor pike push-ups and more advanced overhead pressing.

Can the pike push-up on bench help me work toward a handstand push-up?

Yes. It is a common progression in that path. The elevated feet bring your body closer to the vertical pressing angle of a handstand push-up while keeping enough contact with the floor to stay stable and build the required shoulder strength.

How high should the bench be?

A standard bench at around 17–18 inches is sufficient for most people. A higher surface increases the angle and the difficulty, so you can use a box or step to adjust the challenge as you get stronger.

How many reps and sets should I do?

Three sets of 6–12 reps is a practical starting range for building shoulder strength. Focus on controlled form rather than rep speed, and increase reps or move to a higher bench only when you can complete each set with full range and stable hips.

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