Pike push up on bench

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

Face a bench, feet on the bench, hands on the floor, shoulder-width apart. Walk hands back until your body forms an inverted V shape, hips elevated, head down. Keep legs straight, core engaged. Lower head towards the floor, elbows slightly flared. Pause briefly, then extend arms to return to start. Repeat.

Tips

Maintain firm hand placement for stability. Engage your core to prevent back arching. Lower slowly, push up steadily. Keep elbows slightly flared. Adjust bench height to modify difficulty. Inhale on descent, exhale on ascent.

Similar exercises

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