Pike Push up (on Bench) (VERSION 2)
- Synergist muscles
- Deltoid Anterior, Deltoid Lateral, Serratus Anterior, Triceps Brachii
- Equipment
- Body weight
- Body part
- Chest
- Type
- Strength
The pike push-up on bench (version 2) is a bodyweight strength exercise where your feet are elevated on a bench and your hands are on the floor, forming an inverted-V pike position that shifts significant load onto the upper and lower pectoralis major. Anterior and lateral deltoids, serratus anterior, and triceps brachii assist throughout the movement. Elevating the feet increases the angle of push, making it considerably more demanding than the floor version and a strong bodyweight option for developing chest and shoulder strength.
How to do the Pike Push up (on Bench) (VERSION 2)
- 1Place a bench behind you and set your hands flat on the floor, shoulder-width apart, fingers pointing forward.
- 2Step your feet up onto the bench one at a time and walk your hands back until your hips are high and your body forms a sharp inverted-V, with your torso as vertical as you can hold it.
- 3Brace your core and keep your hips elevated throughout the set — do not let them drop toward a push-up position.
- 4Inhale, then bend your elbows outward at roughly a 45-degree angle from your torso and lower the top of your head toward the floor between your hands.
- 5Descend until your head is just above or lightly touching the floor, keeping your elbows tracking over your wrists.
- 6Press firmly through your palms and exhale as you push back up to the starting pike position.
- 7Lock out your elbows fully at the top without shrugging your shoulders toward your ears.
- 8Complete all reps, then step your feet off the bench one at a time.
Form tips
- Keep your hips as high as possible throughout — the more vertical your torso, the more chest and shoulder fibers are recruited.
- Let your head travel straight down between your hands rather than forward or backward, so the load stays centered on the target muscles.
- Stack your wrists directly under your elbows at the bottom of each rep to protect the wrist joints and maintain force transfer.
- Actively push the floor away and protract your shoulder blades at the top to engage the serratus anterior and stabilize the shoulder girdle.
- Place your hands on a non-slip surface and check that the bench is stable before loading your feet onto it.
Common mistakes
- Letting the hips sag down mid-set, which shifts the exercise toward a standard push-up angle and reduces the chest and shoulder demand.
- Flaring the elbows out past 90 degrees, which puts the shoulder joint in a compromised position and increases injury risk.
- Only lowering partway, which shortens the range of motion and limits the stimulus on the pectoralis major and deltoids.
- Placing the hands too wide, which reduces the ability to lower the head fully and increases lateral shoulder stress.
- Rushing the descent and dropping the head rather than controlling it, which removes eccentric tension from the working muscles.
Frequently asked questions
What muscles does the pike push-up on bench version 2 work?
The primary targets are the pectoralis major clavicular head (upper chest) and pectoralis major sternal head (lower chest). The anterior deltoid, lateral deltoid, serratus anterior, and triceps brachii all assist in driving the movement.
How is this different from a standard floor pike push-up?
Elevating your feet on a bench raises the hips higher and makes your torso more vertical, which increases the load on the chest and shoulders compared to a floor version where the angle is less demanding.
How is this different from a handstand push-up?
A handstand push-up requires you to be fully inverted with your legs straight up, which places almost all the load on the shoulders and triceps. The bench pike push-up keeps you at a steep but partial angle, involving the chest more and requiring far less balance and overhead strength.
Is this exercise suitable for beginners?
It is better suited to intermediate trainees who are comfortable with push-ups and have basic shoulder stability. Beginners should build strength with standard push-ups and floor pike push-ups before elevating their feet on a bench.
How many sets and reps should I do?
Three to four sets of 6–12 reps is a practical starting range for strength. Rest 90 to 120 seconds between sets and prioritize controlled form over high rep counts.
