Pike push-up exercise

Pike push-up

Exercise details

  • Target muscle: Upper Pectoralis Major
  • Synergists: Lower Pectoralis Major, Triceps Brachii, Anterior Deltoid
  • Dynamic stabilizer: Biceps Brachii (short head only)
  • Mechanics: Compound
  • Force: Push

Starting position

  1. Position two flat benches side by side, shoulder-width apart from each other.
  2. Place each hand on one end of each bench and each foot on the other end of each bench.
  3. Raise your hips by extending your knees.


  1. Keeping your legs straight, inhale as you lower your head between the two benches.
  2. Exhale as you push your body back up to the starting position.
  3. Repeat for the prescribed number of repetitions.

Comments and tips

  • The pike push-up is often mistaken for the pike press. However, these two exercises are different in that the pike push-up targets the upper chest, whereas the pike press targets the anterior deltoid. This is because the pike push-up is performed with the torso at a declined angle, whereas the pike press is performed with the torso as upside-down as possible.
  • Maintain a neutral back and straight knees throughout the exercise.
  • As illustrated and described above, the pike push-up should be performed on two benches, as this allows you to lower your head between the two benches and thus ensures a full range of motion. However, if two benches are not available, you can perform the pike push-up on the floor. Just be careful not to hit your head.
  • To make the pike push-up easier, you can place your hands on a block or a higher surface than your feet, as this reduces resistance.
  • See also the decline push-up.

Pike push-up video

A demonstration of the pike push-up being performed using two benches was not available.


ExRx.net, Joint Articulations

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