How To Do A Bench Pike Push-Up

The Bench Pike Push-Up Is A Bodyweight Exercise That Strengthens Core, Arms, Shoulders

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  • Place hands shoulder width on floor and feet slightly apart on bench.
  • Position yourself into a pike (inverted V). Crown of head in line with tailbone.
  • Curl toes under.
  • Bend elbows outward and slowly lower while aiming forehead toward floor.
  • Stop when your forehead is an inch from the floor.
  • Slowly push-up to the start position.
  • Maintain shoulder and hip stabilization throughout.
  • Repeat movement for desired repetitions.

ERRORS: 1) Arching your back. 2) Shrugging shoulders. 3) Looking up. 4) Lifting palms off floor.

MODIFICATIONS: Lower only part of the way down.

EQUIPMENT: Weight Bench

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