Pike Push-up on Bench

Muscles involved

BrachialAdductor

Taking your upper-body pressing strength to new heights using just your bodyweight requires patience, and the pike push-up on bench offers the ultimate path for progression. To build up your capability without sacrificing technique, begin with a lower bench height until you can execute full, controlled repetitions. As you lower your head toward the floor, focus on maintaining a tight core and solid alignment, letting muscles like the brachialis and adductor assist in maintaining total structural stability throughout the press. Gradually increase the elevation as you get stronger, making sure your hips remain high and your descent stays slow. This step-by-step approach ensures steady strength gains while keeping your body perfectly aligned.

Equipment required

Peso corporal

Muscles worked

MaleFemale

Pectoralis major clavicular headPectoralis major sternal headAnterior deltoidLateral deltoidSerratus anteriorTriceps brachii