Pike push up between benches

Muscles worked: Shoulders
Shoulders
🔧 no equipment ↕ Push 🔁 reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Set up two benches shoulder-width apart. Feet on one bench, hands on the other, forming a pike position. Body inverted, legs straight, core engaged. Lower head towards the floor, bending elbows close to your body. Pause, then extend arms to return to start. Maintain control, avoid arching your back.

Tips

Ensure benches are stable. Engage your core for balance. Keep elbows tucked in. Control the descent. Inhale on lowering, exhale on pushing up. Start with a lower elevation if needed.

Similar exercises

Pike push up on bench Shoulders · 🔧 no equipment 6/10 Pike push up Shoulders, Upper arms · 🔧 no equipment 5/10 Elevated pike push up Shoulders · 🔧 no equipment 6/10 Rings pike push up Shoulders · 🔧 Rings 6/10 TRX pike push up Shoulders, Abs, Upper arms · 🔧 TRX 6/10 Stability ball pike push up Chest, Abs, Upper arms · 🔧 Stability Ball 4/10
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