Pike Push-up (on Bench) (V2)
Expert Advice
Keep your core engaged and hips piked high throughout the movement to maximize shoulder engagement and minimize lower back strain.
How-to-do Steps
- Place your feet on a bench and your hands on the ground, forming an inverted V shape with your body.
- Lower your head towards the ground by bending your elbows.
- Push back up to the starting position, extending your arms fully.
- Repeat for the desired number of repetitions.
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Muscles Worked
Pike Push-up (on Bench) (V2) primarily targets the Chest, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Chest50%
Secondary
Shoulders25%
Abs12%
Triceps13%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Pike Push-up (on Bench) (V2) work?
Pike Push-up (on Bench) (V2) primarily targets the Chest. Secondary muscles involved include Shoulders, Abs, Triceps. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Pike Push-up (on Bench) (V2)?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Pike Push-up (on Bench) (V2) suitable for beginners?
Pike Push-up (on Bench) (V2) is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
