- Target muscle: Upper Pectoralis Major
- Synergists: Lower Pectoralis Major, Triceps Brachii, Anterior Deltoid
- Dynamic stabilizer: Biceps Brachii (short head only)
- Mechanics: Compound
- Force: Push
- Position two flat benches side by side, shoulder-width apart from each other.
- Place each hand on one end of each bench and each foot on the other end of each bench.
- Raise your hips by extending your knees.
- Keeping your legs straight, inhale as you lower your head between the two benches.
- Exhale as you push your body back up to the starting position.
- 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.