Pike Push-up (Feet Elevated on Bench)
Advanced
Also known as: Feet-Elevated Pike Push-up · Decline Pike Push-up
Expert Advice
Treat the floor as a depth limit, not a landing spot. Stop before your head touches if you cannot reverse smoothly.
How-to-do Steps
- Set a flat bench or a sturdy step, stair or low box behind you.
- Place your hands shoulder-width apart on the floor, then position both forefeet on the support.
- Raise your hips high with arms straight, directing your torso downward toward your hands.
- Bend both elbows together, lowering your head slightly ahead of your fingertips with control.
- Exhale and press through both palms until your arms straighten again.
- Repeat with your hips high and both feet remaining on the support.
Common Mistakes
- Elbows flare sidewaysFix: angle them slightly back as you lower.
- Shoulders collapse at the topFix: push the floor away to finish tall through your arms.
Coach Cues
Hips highHead ahead of fingertipsPush the floor away
Short reminders to keep in mind during every set.
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Muscles Worked
Pike Push-up (Feet Elevated on Bench) primarily targets the Shoulders, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders60%
Secondary
Chest10%
Abs5%
Triceps25%
Equipment
Body Weight
Special Bench
Exercise Type
Strength
Why Level 4?
Advanced
Elevated feet demand substantial shoulder pressing strength and controlled head-down lowering.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Variations
Easier Variation
Harder Variation
Frequently Asked Questions
What muscles does Pike Push-up (Feet Elevated on Bench) work?
Pike Push-up (Feet Elevated on Bench) primarily targets the Shoulders. Secondary muscles involved include Chest, 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 (Feet Elevated on Bench)?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 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 (Feet Elevated on Bench) suitable for beginners?
Pike Push-up (Feet Elevated on Bench) is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
What are the most common mistakes when doing Pike Push-up (Feet Elevated on Bench)?
Elbows flare sideways: angle them slightly back as you lower. Shoulders collapse at the top: push the floor away to finish tall through your arms.
