Elevated Pike Press (between benches)
The Elevated Pike Press (between benches) primarily works the Anterior Deltoid, with secondary activation of the Brachialis, Lateral Deltoid, Pectoralis Major (Clavicular), Serratus Anterior, Trapezius (Lower), Trapezius (Middle), Triceps (Long Head) and stabilizer support from the Biceps Brachii (Short Head), Erector Spinae, External Obliques, Iliopsoas, Levator Scapulae, Rectus Abdominis, Rectus Femoris, Sartorius, Tensor Fasciae Latae, Trapezius (Upper). It is a bodyweight compound exercise at intermediate difficulty.
A bodyweight compound push exercise targeting the Anterior Deltoid.
| Equipment | Bodyweight |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Vertical Push |
| Force | Push |
| Laterality | Bilateral |
| Primary | Anterior Deltoid |
| Secondary | Brachialis, Lateral Deltoid, Pectoralis Major (Clavicular), Serratus Anterior, Trapezius (Lower), Trapezius (Middle), Triceps (Long Head) |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Anterior Deltoid (shoulders)
Secondary Muscles
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Lateral Deltoid (shoulders)
- Secondary Muscle Pectoralis Major (Clavicular) (chest)
- Secondary Muscle Serratus Anterior (chest)
- Secondary Muscle Trapezius (Lower) (back)
- Secondary Muscle Trapezius (Middle) (back)
- Secondary Muscle Triceps (Long Head) (triceps)
Stabilizer Muscles
- Stabilizer Muscle Biceps Brachii (Short Head) (biceps)
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Iliopsoas (hip_flexors)
- Stabilizer Muscle Levator Scapulae (neck)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Rectus Femoris (quadriceps)
- Stabilizer Muscle Sartorius (hip_flexors)
- Stabilizer Muscle Tensor Fasciae Latae (hip_flexors)
- Stabilizer Muscle Trapezius (Upper) (back)
Instructions
- Preparation: Stand between two incline benches positioned side by side slightly apart at end nearest head. Place hands on ends of benches and straighten arms. Position 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: Keep knees and back straight. A slight curve (spinal flexion) is acceptable ifhamstrings are tight.
Alternative Exercises
Get this data via the REST API or MCP Server.