Pike Push-up (on Bench) (VERSION 2) (female) – Video Exercise Guide & Tips

Get ready to strengthen and tone your upper body with the Pike Push-up on Bench. In this version, specifically designed for females, you'll learn proper form, common mistakes to avoid, and modifications to suit your fitness level.

Watch This Exercise Video

With the help of a video exercise guide and helpful tips, you'll be able to perform this challenging exercise with confidence.

Get ready to feel the burn and take your fitness routine to the next level. Let's dive in!

Key Takeaways

• Pike push-ups on the bench can lead to significant upper body strength gains.
• This exercise targets the shoulders, chest, triceps, and core muscles.
• Pike push-ups on the bench help strengthen the muscles surrounding the shoulder joint.
• Engaging in this exercise can enhance performance in other exercises.

Benefits of Pike Push-ups on Bench

You can experience significant upper body strength gains by incorporating pike push-ups on the bench into your workout routine. Pike push-ups, also known as handstand push-ups, are a challenging exercise that primarily target your shoulders, but also engage your chest, triceps, and core muscles. These push-ups require you to maintain a pike position, with your hips raised and your body forming an inverted V shape. By performing this exercise on a bench, you can modify the intensity to suit your fitness level and gradually progress towards full handstand push-ups.

One of the key benefits of pike push-ups on the bench is the development of shoulder strength. As you lower your body towards the bench, your shoulders are forced to bear the weight and stabilize your upper body. This helps to strengthen the muscles surrounding the shoulder joint, including the deltoids, trapezius, and rotator cuff muscles. Stronger shoulders not only enhance your upper body aesthetics but also improve your performance in other exercises, such as push-ups, bench presses, and overhead presses.

In addition to shoulder strength, pike push-ups on the bench also promote overall upper body strength. The exercise targets your chest and triceps, which are essential for pushing movements. By consistently incorporating pike push-ups into your routine, you can increase your pushing power and improve your performance in activities such as lifting, pushing objects, or even performing daily tasks like carrying groceries.

Proper Form for Pike Push-ups on Bench

To perform Pike Push-ups on a bench with proper form, start by placing your hands shoulder-width apart on the bench for stability.

Engage your core and ensure your body is in a straight line from your head to your heels. This alignment will help you maintain balance and maximize the effectiveness of the exercise.

Hand Placement and Stability

Place your hands shoulder-width apart on the bench for optimal stability during Pike Push-ups. Proper hand placement is crucial to maintain shoulder stability and prevent injury. By positioning your hands at shoulder-width apart, you create a solid base of support, allowing you to effectively engage your upper body muscles during the exercise.

This hand placement also helps distribute your body weight evenly, reducing the strain on your shoulders. Additionally, ensure that your fingers are spread wide, gripping the bench firmly. This will provide you with additional stability and control throughout the movement.

Remember to keep your wrists aligned with your shoulders to maintain proper form and maximize the benefits of the Pike Push-up.

Core Engagement and Alignment

Maintain proper core engagement and alignment for Pike Push-ups on the bench by focusing on your posture and form. To ensure maximum effectiveness and prevent injury, follow these tips:

1. Activate your core: Before starting the exercise, engage your abdominal muscles by drawing your belly button in towards your spine. This will help stabilize your body and protect your lower back.
2. Align your body: Position yourself in a straight line from your head to your heels. Avoid arching or sagging your back, as this can strain your spine. Keep your shoulders directly above your wrists and your hips in line with your shoulders.
3. Engage your glutes: Squeeze your glutes as you perform the push-up. This will further stabilize your body and help maintain proper alignment.
4. Maintain a neutral neck position: Avoid straining your neck by keeping it in line with your spine. Look slightly forward while performing the exercise.

Common Mistakes to Avoid During Pike Push-Ups on Bench

To prevent potential injuries and optimize your Pike Push-Up (on Bench) exercise, make sure you avoid these common mistakes. Proper form is crucial for maximizing the benefits of this exercise and preventing strain or injury.

One common mistake is allowing your hips to sag or pike too high during the push-up. This not only compromises your form but also reduces the effectiveness of the exercise. Keep your body in a straight line from your head to your heels, engaging your core muscles to maintain stability.

Another mistake to avoid is placing your hands too wide or too narrow on the bench. Placing your hands too wide can put excessive strain on your shoulders, while placing them too narrow can limit your range of motion. Find a hand position that allows your elbows to bend at a 90-degree angle when lowering your body towards the bench.

Furthermore, rushing through the exercise is also a common mistake. It's important to perform each repetition with control and focus. Take your time to lower your body towards the bench and push back up, ensuring that you maintain proper form throughout the movement.

Lastly, neglecting to warm up properly before attempting Pike Push-Ups on a bench can lead to injuries. Warm up your shoulders, back, and core with dynamic stretches and exercises to prepare your muscles for the demands of the exercise.

Equipment Needed for Pike Push-ups on Bench

To perform Pike Push-ups on a bench, you'll need a few pieces of equipment. Firstly, you'll need a sturdy bench that can support your weight and provide stability.

Additionally, having a yoga mat or towel can help provide cushioning and prevent slipping. If you don't have access to a bench, you can use alternative surfaces like a sturdy coffee table or even the edge of a couch.

Using a bench for Pike Push-ups can offer benefits such as increased range of motion and added challenge due to the elevated position.

Necessary Equipment for Pike Push-Ups

You'll need some equipment for pike push-ups on a bench. Here are the four essential items you'll need to perform this exercise variation effectively:

1. Bench: Find a stable bench or elevated surface that can support your body weight. Make sure it's sturdy and wide enough to accommodate your hands and feet comfortably.
2. Exercise Mat: Place an exercise mat on the bench to provide cushioning and prevent slipping. This will help protect your wrists and provide a stable surface for your hands and feet.
3. Resistance Bands: Incorporating resistance bands into your pike push-ups can increase the difficulty and intensity of the exercise. Attach the bands to the bench and secure them around your shoulders for added resistance.
4. Water Bottle: Staying hydrated is crucial during any workout. Keep a water bottle nearby to ensure you can replenish fluids and maintain proper hydration.

Alternatives to Bench

For pike push-ups on a bench, consider using a sturdy chair as an alternative. If you don't have access to a bench, a chair can provide a similar level of stability and support. Make sure to choose a chair that's sturdy and can withstand your body weight.

Place your hands on the seat of the chair, just like you'd on a bench, and position your body in a pike position with your hips raised. From here, perform the push-up motion by bending your elbows and lowering your head towards the chair. This alternative exercise allows you to target your shoulders and triceps effectively, just like the pike push-up on a bench.

Now let's explore the benefits of using a bench for pike push-ups.

Benefits of Using Bench?

If you chose to use a bench for pike push-ups, you'll experience several benefits, as well as the need for specific equipment. Here are some of the benefits of using a bench for pike push-ups:

1. Increased range of motion: Using a bench allows you to lower your head below your hands, which enhances the stretch and engagement of your shoulder muscles.
2. Improved stability: The bench provides a stable surface for your hands, allowing you to focus on maintaining proper form and balance during the exercise.
3. Enhanced muscle activation: By elevating your feet on the bench, you increase the load on your shoulders, triceps, and upper chest, leading to greater muscle activation and strength gains.
4. Variation and progression: Using a bench offers endless possibilities for progressions and variations of the pike push-up, allowing you to continually challenge and improve your upper body strength.

Modifications for Pike Push-ups on Bench

To modify pike push-ups on a bench, try adjusting the height of the bench. This simple modification can make a significant difference in the intensity of your workout. Lowering the bench will increase the difficulty, while raising it will make the exercise easier.

If you don't have a bench, don't worry. There are alternatives you can use to perform pike push-ups. One option is to use a sturdy chair or a step. Place your hands on the seat of the chair or the step, and position your body in a pike position.

Another alternative is to use a stability ball. Place your feet on the ball and your hands on the floor, in a pike position. This will engage your core muscles even more.

If you're looking for a challenge, you can also try performing pike push-ups using the wall. Stand facing the wall and place your hands on the wall, shoulder-width apart. Walk your feet back until your body is in a pike position.

These modifications provide a variety of options to suit your fitness level and equipment availability.

Tips to Increase the Intensity of Pike Push-ups on Bench

To increase the intensity of pike push-ups on a bench, challenge yourself by incorporating additional resistance or adjusting your hand placement. Here are four tips to help you increase the difficulty of this exercise and explore advanced variations:

1. Resistance Bands: Attach resistance bands to the bench or around your shoulders to add resistance to your pike push-ups. This will engage your muscles even more and make the exercise more challenging.
2. Weighted Vest: Wear a weighted vest during your pike push-ups to increase the load on your shoulders and arms. Start with a lighter weight and gradually increase as you become stronger.
3. Elevated Feet: Place your feet on an elevated surface, such as a step or a sturdy box, to increase the angle of your pike push-up. This will shift more weight onto your upper body, making the exercise more challenging.
4. Narrow Hand Placement: Bring your hands closer together on the bench to target your triceps and shoulders even more. This variation will require more strength and stability in your upper body.

Remember to always listen to your body and progress at your own pace. These tips will help you take your pike push-ups to the next level, increasing the difficulty and adding variety to your workout routine.

Frequently Asked Questions

How Many Calories Does Performing Pike Push-Ups on Bench Burn?

Performing pike push-ups on a bench is a great way to challenge your upper body and burn calories. When comparing it to regular push-ups, pike push-ups on a bench tend to burn more calories due to the increased difficulty and engagement of different muscle groups.

Incorporating pike push-ups on a bench into a full body workout routine can help you achieve a more well-rounded and effective workout. It's a versatile exercise that can be modified to suit your fitness level and goals.

Can Pike Push-Ups on Bench Help Improve Shoulder Flexibility?

Pike push-ups on a bench can definitely help improve your shoulder flexibility. By performing this exercise, you aren't only strengthening your shoulders but also increasing their range of motion. This is essential for preventing injuries and improving overall upper body strength.

Additionally, there are various variations of pike push-ups that you can try to challenge yourself and target different muscle groups. Incorporating these variations into your workout routine will further enhance your shoulder strength and flexibility.

Are Pike Push-Ups on Bench Suitable for Beginners?

Pike push-ups on the bench can be modified for beginners. Start by placing your hands shoulder-width apart on the bench and your feet on the ground. Lower your upper body towards the bench, keeping your elbows tucked in. Avoid arching your back or letting your shoulders shrug up.

Progress by gradually increasing the incline of the bench. Remember to maintain proper form and listen to your body.

What Muscles Are Targeted During Pike Push-Ups on Bench?

During pike push-ups on a bench, you primarily target your shoulders, especially the deltoids. This exercise also engages the triceps and upper chest muscles.

To further challenge yourself, you can try variations like adding weight or performing the exercise on an unstable surface.

As you progress, you can increase the range of motion or transition to more advanced variations like handstand push-ups.

Remember to maintain proper form and gradually increase the intensity to avoid injury.

Can Pike Push-Ups on Bench Be Done Without a Bench?

Yes, you can definitely do pike push-ups variations without a bench. While the bench is a great tool for adding resistance and stability, there are alternatives.

You can perform pike push-ups on the floor, using yoga blocks, or even against a wall. These variations will still target your shoulders, triceps, and core muscles.

Experiment with different options to find what works best for you and challenges your muscles in new ways. Keep pushing!

Conclusion

In conclusion, the pike push-up on a bench is a fantastic exercise for strengthening the upper body, particularly the shoulders, arms, and core. By maintaining proper form, avoiding common mistakes, and using the right equipment, you can maximize the benefits of this exercise.

Additionally, modifications and tips can be used to increase the intensity and challenge yourself further. Incorporate pike push-ups on a bench into your workout routine to improve your strength and overall fitness.

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