Shoulders · Bodyweight
on Bench Pike Push-up
How to do the on bench pike push-up, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Advanced
- Logged as
- Reps
- Movement
- VerticalPush
- Mechanic
- Compound
How to do it
Place your feet on a bench and walk your hands back so your hips stack high over your shoulders in an inverted V. Lower your head toward the floor by bending your elbows, then press back up, driving through your shoulders.
- 1Shoulders and triceps doing most of the work
- 2Hips stacked high with your core tight
- 3Weight over your hands as you press through your palms
Common mistakes
- Flaring your elbows out to the sides
- Letting your shoulders collapse or head hang
- Letting your hips sag out of the inverted V
Muscles worked
The on bench pike push-up mainly works the front delts, triceps, and side delts, with the forearms, upper chest, upper traps, and upper abs assisting.
- Front DeltsPrimary
- TricepsPrimary
- Side DeltsPrimary
- ForearmsSupport
- Upper ChestSupport
- Upper TrapsSupport
- Upper AbsSupport
- Lower TrapsMinor
- Lower AbsMinor
Kovo programs the on bench pike push-up for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.