Pike Push-up

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Pike Push-up

Instructions

Preparation

Kneel on two benches positioned side by side slightly apart at end nearest head. Place hands on ends of benches. With forefeet on opposite ends of bench, raise rear end high up with arms, back, and knees straight.

Execution

Lower head between ends of benches by bending arms. Push body back up to original position by extending arms. Repeat.

Comments

Pike Push-up (for upper chest) differs from Pike Press (for front delts) in that feet are further away from hands so body is less inverted in lowest position.

Easier

Resistance can be reduced by performing exercise on bench or apparatus with hands positioned higher than feet. Keep in mind this specialized movement may not be necessary since upper chest can be utilized somewhat during pushup movements.

Harder

For greater challenge, place feet closer to hands, emphasizing front delts.

Classification

 Utility: Basic or Auxiliary
 Mechanics: Compound
 Force: Push

Muscles

Target

Synergists

Dynamic Stabilizers

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